bodyweight training, next steps?

[lightthievesall]

In the 8 weeks I've been doing Simplefit I've had some great gains, and I'm planning sticking with the program til the end. But then what? Gym or Crossfit affiliate memberships are not in my budget, and, as a former gym rat, I frankly have no real desire to go back to Gold's/World's/Planet Fitness/whatever. I'd happily purchase some secondhand weights and get started on a home gym, but my apartment is hardly conducive to a squat rack.

With advanced exercises like one-armed push-ups, and one-armed pull-ups I can't really see myself needing anything other than bodyweight workouts to maintain the kind of body I'm happy with. As a once (and hopefully future) avid runner I also know enough track workouts to give me tree trunk legs without ever lifting a weight. My question: how do I bridge the gap from push-ups/pull-ups to more advanced upper body workouts?

I'm at Level 4 on Simplefit, and I couldn't do a one-handed push-up if my life depended on it, and overall I just do not have the strength for intermediate and advanced Simplefit. For you Level 7 folks, will that strength come? Can anyone recommend workouts where a one-handed pull-up or push-up is the goal?

Simplefit has gotten me more excited about my fitness than I have been in years and I know these "next steps" are months in the future, but I'd like to start setting a plan and goals now. So many folks here have useful knowledge and I just wanted to pick some brains. What did you do once doing 50 pull-ups was a reality instead of a goal?

[Ruli]

very nice and interesting post!

[volleyball_man]

Do crossfit at home.

[lightthievesall]

I certainly see Crossfit in my future, but unfortunately I just don't have room for the equipment I'd need to do it at home. There are 4(!) Crossfit affiliates within 30 minutes of my apartment, but for now their monthly fees are a bit too rich for my blood. Also, I am pretty nervous about Crossfit. I don't know how well I'd gel with what appears to be a pretty intense community that may not cotton to my enjoyment of beer.

I've been looking around the web to find some good books. Pushing Yourself to Power looks nifty. Convict Conditioning looks, ummm... interesting. For now, I want to see how far I can take bodyweight exercising.

[lightthievesall]

Also, volleyball_man, from checking out your workout logs and your blog I gotta say your progression is inspiring. I won't be tackling Crossfit for a while yet, but reading your blog makes it less intimidating.

[volleyball_man]

Thanks!

[visionteacher]

Giving this a bump up, would love to hear how people transitioned to the more advanced body weight stuff.

[davidmk]

Here are a few links to interesting sites. I have found these from other simplefit posts and from looking around. I swear I am going to try them all... next week.

David

http://www.dragondoor.com/articler/mode3/229/

http://www.bodyweightculture.com/

http://www.powerathletesmag.com/pages/pistols.htm

http://www.rosstraining.com/articles/wheel.html

[reconfit]

if you're looking for something after simplefit, buy the Never Gymless book from Rosstraining.com, Ross gives plenty of tips and routines to help build up to one armed pullups and pushups. I used to own the book but somehow i lost it. He self publishes but do any kind of research on his writings and you will not be disappointed.

He also has a book called Infinite Intensity which is a crossfit/simplefit styled workout. the book uses only the basics of equipment.

i just started simplefit today and plan on working myself back in shape to begin infinite intensity.

[Admin]

great book! Ross was one of my original inspirations he is bad ass!

also don't forget about
http://www.simplefit.org/intermediate-b ... cises.html
http://www.simplefit.org/advanced-bodyw ... cises.html
http://www.simplefit.org/tabata.html

Cheers

[reconfit]

great book! Ross was one of my original inspirations he is bad ass!

also don't forget about
http://www.simplefit.org/intermediate-b ... cises.html
http://www.simplefit.org/advanced-bodyw ... cises.html
http://www.simplefit.org/tabata.html

Cheers

nice! i did not see those links. Thanks!

[Martin M]

Ross Enamait is awesome. His website is great for simple workouts using little or no equipment. And, he specializes in making fitness equipment on the cheap.

On the Crossfit website is a huge PDF of bodyweight exercises. Here are the WFS url:

http://www.board.crossfit.com/showthrea ... t+resource

Just be sure to scroll through the posts as Shane Skowron made an update sometime ago. It is a great resource for what you want.

Martin