27/04/2018 Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

SURPRISE YOURSELF WITH STRENGTH ON THIS

BODYWEIGHT TRAINING PLAN
By Karen Smith (https://www.strong rst.com/author/karen-smith/) 422
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Chief SFB, Master SFG

Posted on December 1, 2015. 42 Comments. (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-
plan/#comments)

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When people hear “bodyweight training,” many think of jumping jacks, burpees, jump squats, and agility work. While there is nothing
wrong with these skills, I would love for everyone to think STRENGTH when they hear “bodyweight.” We are all drawn to the iron
and love picking up heavy things, but what if you could make incredible strength gains with just your own body?

I have had the opportunity for the past two years to teach many students the bene ts of bodyweight strength training through the
StrongFirst bodyweight user course (//www.strong rst.com/courses/bodyweight-course/)and certi cations. The carryover from SFB
skills to other training modalities is truly amazing. These students experience many “a-ha” moments, and many have even said they
wish they would have or could have attended the bodyweight certi cation (//www.strong rst.com/certi cations/sfb-bodyweight-
instructor-information/) prior to attending their SFG Level I (//www.strong rst.com/certi cations/sfg-i-kettlebell-instructor-
information/).

(https://www.strong rst.com/wordpress/wp-
content/uploads/2015/12/karen-smith-plank.jpg)

The SFB teaches fundamentals you’ll use to earn your SFG Level I or II.

How Bodyweight Training Maintained My Press

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Due to a busy travel schedule, bodyweight training constitutes the majority of my own training. I do my bodyweight skills as a practice
or using a grease-the-groove approach (GTG). Many of the reps I do in my “training” are purely from doing single-rep demos while
teaching. And guess what? I have stayed strong and gotten even stronger in many skills without actually having them in a training
“program.”

I had a week break in my travel schedule recently and decided to test my kettlebell skills. I haven’t picked up many heavy bells lately
and de nitely haven’t been military pressing. The last time I trained the 24kg military press was back in 2012 when preparing to do the
Iron Maiden Challenge (//www.strong rst.com/achieve//beast-tamer/). I never doubted that my SFB skills would keep me strong, but
I wanted to test how far I was from the 24kg.

I grabbed a 20kg rst. It went up with ease! So, of course, I had to test the 22kg and again it went up with ease! I was very pleasantly
surprised. I took a quick rest, grabbed the phone to record my technique to know what I needed to work on – and bam, the 24kg went
up on both sides.

(https://www.strong rst.com/wordpress/wp-
content/uploads/2015/12/strong rst-one-arm-push-up.jpg)

Bodyweight training – the one-arm push-up.

The SFB Can Help Your SFG Goal

I credit this strength to the tension and grip work required in training our SFB bodyweight skills. More than one SFB attendee has
stated on their evaluation forms that had they attended the SFB prior to SFG I or II they would have done better and been stronger for
their pressing due to having a greater understanding of the importance of tension, breathing, and grip.

Now, don’t freak out and think I am saying you should give up your kettlebell or barbell training. I am simply recommending you give
bodyweight strength training a try. Consider either adding it to your current program by doing GTG or taking a break from your
current plan and doing a four- to eight-week bodyweight-only program. In my opinion, you will learn a great deal about your body in
the process.

Before You Start This Training Program

If you’re ready for a bodyweight strength experiment, below is a training program you can follow. Bodyweight training is
tremendous for all ages and all tness levels, but before you embark on this program, there are a few important details to consider.

First, it is important to know and remember that bodyweight training is a bit different from other training you have done. It may not be
as physically demanding, but it is very neurologically fatiguing.

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(https://www.strong rst.com/wordpress/wp-
content/uploads/2015/12/karen-smith-teaches-pull-up.jpg)

Instructing proper bodyweight technique – that carries over to everything else.

Next, remember that patience is required. Find the modi cations that are appropriate for your current strength level and spend some
time there. If you rush too quickly, you will set in bad habits. And, like with any training program, if movements are not done with
proper technique, they can lead to injury.

So while you may look that this program and think, “This looks so easy,” remember that your nervous system can be fried quickly in the
beginning. Take your time and use the required tension and technique.

Note: I highly recommend stretching your wrists, ankles, and hips before and after all bodyweight tension/strength work.

Bodyweight Training Program

Monday Wednesday Friday

(Medium 8 RM) (Light 10RM) (Heavy 3-5 RM)

OAPU or OAOL Push-ups

Flexed Arm Hang for time
Hanging Leg Raise Lowers x 2R/L
 x5
Hollow Hang for time
Hanging Leg Raise x 1
Rest and repeat x 3
Rest and repeat x 3
Rest and repeat x 5
 
 
 
Each rep begins at the top
Track progress, and increase
with a slow lower to the L Each push-up will be at the
time when these become
position. level appropriate for your
easy.
current strength.

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Pistol Lowers x 3R/L

Pistol x 5R/L
Rest and repeat x 3
 
Each rep you begin seated
completely relaxed, then
with a tension breath “ZIP easy, close your eyes. Each
UP” and stand.
SLDL x 8R/L
Pull-ups x 1-3
OAPU/ OAOL PU x 8R/L
Rest and repeat x 4
Rest and repeat x 3
Each pistol, slowly lower to
Each SLDL should be slow
appropriate level without
and controlled to gain
falling through or resting on
balance and strength. If
the surface. If pull-ups are
easy, try keeping your legs in
push-up should be slow and
an L-sit to maintain/build
controlled technique.
core strength.

OAPU x 5R/L
Hollow Rockers x 20
Pull-up or Chin-up x 3-5 Grip work:
OA or OAPL Plank :15R/L
Rest and repeat x 3 Chin-ups, Alternate Grips
Pull-ups, Towel Hangs, etc. Rest and repeat x 3
 
for time. X 3
 
Select appropriate box
 
height or wall for your push- Increase your plank time as
up strength. If you cannot Increase the time you hold you get stronger. Remember
currently do pull-ups/chin- each week. Track your it is important to not
ups, add in exed arm hangs progress. increase time if your form is
until you can hold for 30-45 lacking (sagging, etc.).
secs each round.

Headstand hold for time x

Handstand holds for time
3-5
Hollow Hold on the x 3-5
ground for time x 3  
 
  Increase your hold time over
Increase your hold time over
the weeks. Your balance will
Increase your hold time over the weeks. While your
increase. If you are not
the weeks. Remember it is balance will improve, you
comfortable upside down,
important to stop if your will also be strengthening
have someone spot you or
lumbar spine comes off the your shoulders in
do your headstand with a
ground. preparation for handstand
wall behind you to catch
push-ups.
you.

I look forward to hearing your feedback once you have given this program a try! Please post any questions to the comments below.

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Karen Smith (https://www.strong rst.com/author/karen-smith/)

(https://www.strong rst.com/author/karen-smith/) Chief SFB, Master SFG

Karen Smith is Chief SFB instructor, a Master SFG
instructor, and the fourth woman to claim the Iron Maiden

https://www.strongfirst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/ 5/19
27/04/2018 Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

title. She has been personal training students of all tness

levels from beginners to elite US military forces since 2000.
Karen specializes in kettlebell and bodyweight strength
training. She is a certi ed SFG, SFB, FMS, and Battling
Ropes instructor.

Karen currently resides in Dallas where she is available for private and group sessions. She is also available worldwide for distance
coaching and program design. She travels regularly instructing workshops and StrongFirst Courses and Certi cations.

She can be reached at karensmithmsfg@gmail.com or at her blog, Coach Karen Smith. (http://coachkarensmith.com/)

(mailto:karensmithmsfg@gmail.com)

 BODYWEIGHT (HTTPS://WWW.STRONGFIRST.COM/CATEGORY/BODYWEIGHT/)

 BODYWEIGHT (HTTPS://WWW.STRONGFIRST.COM/TAG/BODYWEIGHT-2/)

 GREASE-THE-GROOVE (HTTPS://WWW.STRONGFIRST.COM/TAG/GREASE-THE-GROOVE/)

 GRIP STRENGTH (HTTPS://WWW.STRONGFIRST.COM/TAG/GRIP-STRENGTH/)  PROGRAM (HTTPS://WWW.STRONGFIRST.COM/TAG/PROGRAM/)

 SFB (HTTPS://WWW.STRONGFIRST.COM/TAG/SFB/)  STRENGTH (HTTPS://WWW.STRONGFIRST.COM/TAG/STRENGTH-2/)

 TENSION (HTTPS://WWW.STRONGFIRST.COM/TAG/TENSION/)

 An Outlier on the Normal Kettlebell Curve How Being Coachable Helped Me Tame the Beast 
(https://www.strong rst.com/an-outlier-on-the-normal-kettlebell-curve/)

42 thoughts on “Surprise Yourself With Strength on This Bodyweight

Training Plan”

Sami says:
January 18, 2018 at 11:37 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
226354)

What is medium 8 RM light 10 RM ?

Reply

Maxence Renaud says:

January 4, 2018 at 10:36 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
225441)

Hi, what is the OAPL Plank?

Thank you.

Reply

nikki shlosser (http://www.strong rst.com) says:

January 9, 2018 at 10:30 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
225721)

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One-arm plank

Reply

Karen Smith (http://coachkarensmith.com/) says:

January 9, 2018 at 10:47 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
225722)

oops – sorry you guys that is a typo..

OAPU is one arm push up
OAOLPU is one arm/one leg puhsup
and this should say OA or OAOL Plank

Reply

chris says:
August 30, 2017 at 12:40 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
214154)

Why are there more reps for the OAPU on the medium day than the light day?

Reply

Maine-ah KB says:
September 15, 2017 at 11:27 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
215231)

The change in elivation. So if you keep the elivation the same then do more on your medium day.

Reply

Karen Smith (http://coachkarensmith.com/) says:

September 22, 2017 at 11:17 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
215855)

example: Medium day might be a chair height with 5/5 reps because the elevation is harder than say a desk or counter top on light day so more
reps on a easier elevation.

Another way to wave the load could be:

A. Do same reps each day at different elevation
B. Do different reps each day with same elevation.

However for this program I gave you a wave in the intensity and volume.

Hope that helps

Reply

Susann (http://bodyweight-workout.com/en) says:

July 17, 2016 at 4:38 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-193569)

Hi Karen,
i like your article about your bodyweight training experiences and your workout example. I want to build up strength with bodyweight routines
too and Í’m excited to the progress. Thanks Susann

Reply

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marco says:
June 3, 2016 at 6:59 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-192229)

Hi Karen, I will attend the SFB next december in Italy. I am already able to do full handstand PU, do you think I have use them on Friday? Thanks,
mr

Reply

Karen Smith (http://coachkarensmith.com/) says:

September 22, 2017 at 11:19 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
215856)

Yes – I selected the easier progression for this article but they can all be modi ed depending on your strength level. So if you have HSPU then
you replace the handstand holds.

Reply

Mark Gast says:

February 28, 2016 at 8:33 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
187872)

Hi Karen, I have a squat question. While I can get into a deep squat, my chest rounds forward and I am not able to raise my arms straight over my
head from this position. This came to my attention when I was the subject of an FMS. Should I work on changing this during as I try to do a pistol
squat? If so, do you have any recommendations for me? I have completed the SF Body Weight course as well as the KB Course and I’m currently
working toward becoming an RYT.

Reply

Karen Smith (http://coachkarensmith.com/) says:

September 22, 2017 at 11:22 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
215857)

So sorry for the late reply as for some reason it did not notify me of the comments.

For squat you would need to have a at back and no rounding in your spine, so I would work to improve your tspine and shoulder mobility.
As for pistols as at back is not required as some spine exion is needed so you should be able to proceed with the progressions But I would still
work your mobility/ exibility to improve all other areas that it is needed.

Reply

Sandra Costello says:

February 12, 2016 at 6:22 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
187280)

Hi Karen –
I’ve been using this workout as my template for training for the Boston cert this April/May. In regards to the OAPU – I’m still working towards
lowering to the ground (especially on my left side). Regarding your recent Panche pushup video…is it best to elevate the one arm or work the
panche pushup to the ground. I’ve found that to be a helpful regression. Also, I’m really starting to feel the bene ts of greasing the groove. I was
getting a bit discouraged, but kept pressing on and now the movement is starting to come together!

Reply

Mateusz says:
February 1, 2016 at 2:34 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186865)

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Should I match 8 RM 10 RM and 3-5 RM for my experience and progression level? For exemple on light days pull up with my bodyweight or stay at
the hang?

Reply

Karen Smith (http://coachkarensmith.com/) says:

September 22, 2017 at 11:24 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
215858)

Yes – the hang is listed for those who do not yet have a pullup, if you have pullups currently with enough volume to wave the load then do so. If
not the do pullups on day, and ex hang another and even maybe weighted hangs or weighted pulls another – all dependent on your tness
level/strength

Reply

jon sandridge says:

January 30, 2016 at 7:43 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186775)

Thanks for the article. In 2004 I was struggling to press my 32 kg bell and ended up really burning myself out.
I spent four weeks following the naked warrior at a low volume… One to three sets of each exercise and never close to failure. When I returned to
the kettlebells I was amazed that my ability to generate tension had improved so much. Thanks for the reminder.

Reply

Chad says:
January 23, 2016 at 12:06 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186450)

I seem to have exibility problems with the leg raises and pistols ( I can’t keep my legs straight when doing leg raises and when doing pistol squats
my heel tends to raise before I even reach parallel) any suggestions/ speci c stretches I should try?

Reply

Karen Smith (http://coachkarensmith.com/) says:

September 22, 2017 at 11:28 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
215859)

I would work your ankle mobility and check the pistol article that I have published here also.

Reply

Benjamin says:
January 12, 2016 at 1:36 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
185844)

Ok quite a few questions on my part. I’m just starting this and everything is very challenging for me. I did go to a bodyweight workshop with an
SFB in my area, so I did learn the proper tension techniques and regressions for the exercices. I just am not sure how to go about the
light/medium/heavy considering I’m at the easiest regression on most exercises.

For pistols:
on medium day I do only concentric portion only? Start on bench zip up stand and lower on two legs and repeat?
on heavy days I do eccentric only? Then stand up on two legs (close squat)?

For OAPU: I can only do them on a wall with good tension, when I go on a table or so I can’t keep good form so I do those on heavy day, what do I
do on medium and light days? One arm planks? Regular push-ups with hands together?

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For pull-up/chin-up: I can only do one chin-up and that’s on a good day so do I only do exed arm hangs? Or hollow holds on light/medium days
and exed on heavy days?

For the HLR: I can bring legs to L position and no higher. I do them on the oor with back propped up to get stronger on the 2nd half of the lift.
How do I do those for light/medium/heavy?

Thanks for the help.

Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:54 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186174)

Pistol: light day, lower to an elevation without sitting and stand back up, over time go lower. Medium day: sit relaxed on an elevation and zip up
and stand. Heavy day: use a kb and lower on two legs(feet together/knees togther) try to expend one leg at the bottom and then the other. Then
stand back uo on both legs.

OAPU- light day: OAOL plank, medium day: OAPU on wall, heavy day: singles on the counter top

Pull up- light day:hollow hangs, medium day: exed hangs, heavy day: one chin. Increase as you get stronger

HLR- light day: knee raises, medium day: raise to L, heavy day: curl up to bar and work slow negatives from the too down.

Hope that helps. There are many options to wave the load.

Reply

lamar (http://www.nwcross t.com) says:

December 19, 2015 at 10:13 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
184762)

Great article. I will start this program this week and provide feedback as I go through it.

Thank you

Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:45 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186173)

Look forward to hearing your feedback.

Reply

john says:
December 16, 2015 at 9:29 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
184657)

Hey so what are the odds that S1 will release a bodyweight training plan, and expand on Naked Warrior? For ex. Naked Warrior doesn’t mention
front levers though I believe it is now a part of S1.

Reply

Steve says:

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December 11, 2015 at 7:36 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
184365)

So the SLDL are just body weight? Does S1 have a video for those? I’m picturing myself touching my toes at the bottom…? Also, it is Friday night,
why am I reading articles about pull-ups. Oh well, cheers!

Reply

Doug says:
December 13, 2015 at 5:35 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
184452)

https://www.youtube.com/watch?v=g27sjmFEGHM (https://www.youtube.com/watch?v=g27sjmFEGHM)

I wouldn’t worry so much about touching your toes as I would with maintaining a neutral spine and stability in the core and hips to resist
rotation.

Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:44 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186172)

Yes the SLDL in the article is BW. The ideas is to work then slowly and maintain proper form. Neutral spine, hips level with oor and work your
balance. If just too easy then try them with the eyes closed. 🙂

Reply

Greensoup says:
December 4, 2015 at 11:40 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183949)

Thanks for posting a bodyweight program. It’s nice to see on this site. I have a question on the part with isometrics. Every time I try to just
increase the hold time it works for a few weeks. Then I end up hitting a wall and my hold time DECREASES, which is not cool. Why does this
happen and what can I do to stop that?

Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:41 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186171)

It really depends. What holds, how long, how often and what other skills are you working? As I mention in another post, BW practice requires
full body tension and is more neuralogiclly fatiuging, which can quickly put you into an over training state. The is one reason it is important to
wave the load and include rest days if you are working advanced BW skills.

Reply

Greensoup says:
January 20, 2016 at 2:47 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186276)

I understand it now. I regressed on exercises when I was working on 7 skills (5 gymnastic isometrics, 2 dynamic) with two sets a day for each,
each done ve times a week without much waviness. For time management it was a great to do a lot of different things almost spread like
GTG whenever I had a second in the morning and evening. But from your comments I can see exactly why it failed on delivering gains. Thank
you for answering.

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27/04/2018 Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

Reply

James O. says:
December 1, 2015 at 7:28 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183783)

This is great. I have two questions.

1: What are OAOL push-ups?

2: I’m not sure how to understand the rep max reference next to the light, medium, and heavy references. How does that tie in?

Thanks, Karen.

Reply

aciampa says:
December 2, 2015 at 5:12 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183814)

James,

OAOL = one arm/one leg

Karen can chime in about the RM range, but as I understand it, for BW work, it is chosing those leverages/movements for an adjustment to
intensity based on your current strength in a particular movement.

Great article Karen! BW work is very underappreciated, and you do a fantastic job communicating, teaching, and deconstructing this material.

Reply

James O. says:
December 3, 2015 at 2:48 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183903)

Got it. Thanks, Al.

Reply

Karen (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:33 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186168)

Hello –
Yes, Al was correct in that the RM helps you to determine the elevation or progression for a light/medium/heavy day. This allows for great
strength gains and helps dial in technique vs going to the MaX each session.

Reply

Yaroslav says:
December 1, 2015 at 10:45 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183766)

Great article, coach Karen!

A brilliant illustration to the principle of the interchangeability of training implements. Bodyweight powerlifts can not only successfully substitute
weights for some period of time, but build a decent level of strength by itself, moreover, increased body awareness is always a good bonus.

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27/04/2018 Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

I want to drop kettlebells for a month or a month and a half. Thus, I was wondering, how to modify the template according to one’s training level
(doing HSPU instead of HS hold, archer or assisted OA pull-up instead of regular ones and so on) and what about mixing in some conditioning
work, maybe burpees, sprints or bodyweight basics circuits on the days free from strength training or on the top of those (a month without
working lungs and heart seems to long)?

Thank you in advance.

Reply

Nick Domich says:

December 1, 2015 at 2:41 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183773)

You can adapt it to account for your RM for light/medium/heavy days. If you can do 10 archer pull ups do them on the light day. If your RM is 3-5
do them on the heavy day.

Reply

Yaroslav says:
December 2, 2015 at 6:44 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183824)

Thanks for the response, Nick. This morning I got started with the program.

May I ask you and other athletes about how to include conditioning work into this template?

Reply

Nick Domich says:

December 2, 2015 at 9:56 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-
plan/#comment-183837)

Running, hiking, swimming, cycling, jumping rope, swinging kettlebells…the list goes on. Burpees and bodyweight circuits are in the same
general area as the program. For conditioning get outside and do something different.

Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:37 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186170)

As for adding in your conditioning, there are many options. I would recommend you do them at the end of your sessions as a nisher and keep
your rest days, rest days. BW takes more tension and neural drive which can be very fatiging so rest days are important especially the more
advanced the skills.

Reply

Mike (http://Www.raw tnesspersonaltraining.com) says:

December 1, 2015 at 9:59 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183763)

What is a body weight SL DL. Is it different than doing it with kettlebells so it is more challenging?

Reply

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27/04/2018 Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

Nick Domich says:

December 1, 2015 at 2:37 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183771)

SLDL = single leg dead lift

Reply

Nic MJ says:
December 1, 2015 at 11:41 pm (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
183802)

Fantastic piece Coach Karen – thank you. Please bring the SFB Bodyweight Instructor Certi cation to Australia! I’ll be there 100% when SF
does so.

Reply

Karen Smith (http://Www.coachkarensmith.com) says:

January 18, 2016 at 6:34 am (https://www.strong rst.com/surprise-yourself-with-strength-on-this-bodyweight-training-plan/#comment-
186169)

Thank you!
I am sure we will be back to Australia in 2017 for SFB.

Reply

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