Programming for Bodyweight Athletes | FM PODCAST

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Programming for Bodyweight Athletes | FM PODCAST - Refael Paz

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Күн бұрын

Welcome to the third Frinksmovement podcast. Today i decided to invite my friend Refael who apart from being a very advanced bodyweight athlete and calisthenics coach - is one of the smartest people i know within the community. This podcast was a true learning experience for me, on many different levels. The center of our discussion was programming for bodyweight athletes. We went through all the topics like the importance of programming and periodizing, splitting our training to strength and skill work. We took the example of handstand pushup and planche and discussed different methods and tools to create basic progression plan. When to deload, how to start gymnastics rings training, should we build muscle, train legs and use weights in our training? All these questions were took under the microscope in the podcast. We even touched upon nutrition approach and training motivation/psychology related topics. Take it to the gym, on a walk or just play while doing your house work, and absorb the knowledge Refael shared with us. Below you got our instagrams and the timestamps so you can choose the parts you are interested in. Enjoy!
ONLINE CALISTHENICS COACHING/CONSULTATIONS:
frinksmovement...
10% OFF ON THE CALISTHENICS EQUIPMENT & CLOTHING I USE:
Put the code "frinks" to get 10% off at GORNATION:
www.gornation.com
Refael:
/ refael.paz
Frinks (me)
/ frinksmovement
LISTEN ON SPOTIFY:
open.spotify.c...
TIMESTAMPS:
0:00 - 04:42 - Introduction - Refael’s training overview, coaching experience
4:42 - 11:12 - Should bodyweight athletes care about training programming? The benefits of having a schedule, Crossfit athletes transitioning to calisthenics.
11:13 - 23:27 - Lose skill work approach vs Strict strength approach in bodyweight training - handstand/planche.
23:27 - 33:10 - Dream machine/Pulley - Valuable tool or not? Bands vs dream machine
33:10 - 36:35 - Basics of Periodisation
36:35 - 44:10 - Is periodidsation neccesary for bodyweight athletes who don’t compete? Can making things complicated too early can slow down our progress?
44:10 - 51:55 - When I can’t progress linearly anymore - planche example
51:56 - 59:20 - The importance of psychology in training, how your program influences that
59:20 - 1:08:30 - Should bodyweight athletes build muscle? Should we be more careful? Relative strength discussion, How to choose accesory exercises for bodyweight skills?
1:08:30 - 1:16:06 - Lower body training for bodyweight athletes - will it slow us down? If so why? Thoughts of abandoning leg training to excel at calisthenics, is it wrong?
1:16:00 - 1:24:18 - Programming for handstand pushups - how to increase reps? Eccentrics/High reps/Technique/Military press?
1:24:18 - 1:29:55 - Refael’s take on deloading, how to know if you need a deload?
1:29:55 - 1:40:00 - Weight training for bodyweight athletes, dumbell Maltese press carryover to rings maltese, calisthenics studies, Isolation exercises and functional training rant
1:40:00 - 1:46:56 - How to start rings training?
Questions from viewers:
1:46:56 - 1:49:50 - One leg progression - for planche and front lever - valuable tool?
1:50:00 - 1:56:30 - Changing the intensity throughout the set (leaning more in first rep) - how to progress with hybrid sets?
1:56:30 - 2:03:00 - Tuck planche press to increase advanced tuck planche?
2:03:00 - 2:06:06 - Specificity of training - pseudo planche pushups in straddle?
2:06:06 - 2:11:20 - Is there genetic limit in calisthenics? Can every healthy person learn straddle planche?
2:11:20 - 2:15:20 - Iron cross technique - Internal rotation vs Neutral
2:16:45 - 2:32:15 - Minimalistic approach to training/ Low vs high frequency
2:33:00 - 2:44:10 - Refael’s approach to nutrition
2:44:11 - 2:47:15 - How to educate ourselves / what to read to become better bodyweight athletes?
2:47:15 - 2:48:19 - Ending
#calisthenics #programming #bodyweight

Пікірлер: 63

@FrinksmovementTV 4 жыл бұрын

This one was a long time coming.. Timestamps in the description. If you want to help leave a like, Enjoy!

@shaiariola8829 4 жыл бұрын

Thank you fam. This was very informative. Keep up the great work

@sonnycampbell8686 4 жыл бұрын

Two charismatic and down to earth athletes who actually know what they're talking about. I can see both of you blowing up as more people get into calisthenics ♥️

@FrinksmovementTV 4 жыл бұрын

This kind of comment builds me up. Thank you my friend 🙏🏻 Its a blessing to have people who listen and appreciate what you do. Let me know how the handstand stuff is going

@sonnycampbell8686 4 жыл бұрын

@@FrinksmovementTV Working on my technique daily, aiming for that 30 sec hold as the next step😃

@FrinksmovementTV 4 жыл бұрын

Great 👍💪

@weshallneversurrender 4 жыл бұрын

This is so awesome dude, there are so many good questions that were asked and fantastic answers. I love that you guys get into the nuts and bolts of this stuff and don't stay surface level like most stuff you see on KZfaq! Truly useful info for the community! And thank you so much for introducing me to this beast Refael! He is so knowledgeable and he does weight training too I see, so that is definitely right up my alley! 😁

@FrinksmovementTV 4 жыл бұрын

Yeah thank you soo much as always! I appreciate your feedback and im glad you could get to know Refael! I mean full planche on rings, leg training and knowledge is a very, very rare combination in this world. Let's change that by training and educating ourselves&others! Thank you once again.

@piotrolejniczak670 4 жыл бұрын

As always, very precisely discussed topics. This is the great value of your podcasts. fantastic job!

@FrinksmovementTV 4 жыл бұрын

Thank you 🙏🏻

@victorvictor9662 4 жыл бұрын

You bring out some crazy high quality content mate !

@FrinksmovementTV 4 жыл бұрын

I appreciate that! Wait for the new stuff its all just the beggining 🙏🏻

@WhiteTiger238 4 жыл бұрын

This is really good, you both seem very knowledgeable. One tip maybe for next time, ask Refael to mute his mic while you're talking, because sometimes it becomes hard to hear.

@FrinksmovementTV 4 жыл бұрын

Yeah I also found this out. Will try to make it better in next podcast, thank you 🙏🏻

@greenpowertemple 4 жыл бұрын

Excellent episode! Learned a lot! Especially about improving my handstand push-ups, planche training and my lower body training goals. Keep doing this awesome work!

@FrinksmovementTV 4 жыл бұрын

Thank you! 🙏🏻🙏🏻

@arjunjanardhanan3301 4 жыл бұрын

Thank you for this. This kind of content is new in bodyweight fitness. Please keep this coming 🙏🙏🙏

@FrinksmovementTV 4 жыл бұрын

Thank you so much! I will

@012workout 4 жыл бұрын

Man your podcast level is very high ! Very good content and topics you and Refael are talking about :) !

@FrinksmovementTV 4 жыл бұрын

Thank you brother 🙏🏻

@vexedev 4 жыл бұрын

Man this is gold, awesome interview! Many good questions. Just getting into this, writing comments as I go. Will finish watching it probably across a couple days. Re Iron cross: That was exactly my thought process. Confirms my suspicion, Internal rotation locks the joint in place drastically reducing the range of abduction available thus making it easier, but more dangerous long term, any fatigue in that position you could potentially get into elevation, and we know elevation + internal rotation is a deadly combo for shoulder health. Neutral makes more sense esp if you have strong lats you could use to your advantage, I feel my lats much better in neutral, even chest for that matter. Re genetics: I think there was some loss in signal quality in how the question was transmitted over lol. It was more a theoretical question, was curious if there was a genetic limit to strength (motor unit requirement etc) like there is one to how much muscle you can put on. No I did not give up lol. Re dream machine: I agree. I bought one last year and it was totally not what I expected. It throws things WAY OFF, things become so easy you start to become really careful NOT to apply force so much which is very counter intuitive cause when you're on the rings you're trying to generate as much power and strength as possible. You could also get stuck if you dont tie up the the harness well enough, I got tangled upside down in a really awkward spot and had to just let go and land on my upper back lol, not fun. However, instead of a dream machine, you could use a counter weight system, which could be much better system depending what skills you're using it for. Think of it like bands but it's fixed, measured assistance, you're still using your full bodyweight on the rings, but you still have a harness on your waist (lightweight one, just the belt, no knee attachment), which is then connected to weights across the pulley that act as counter weight giving you assistance. (e.g. www.gravityforcetraining.com/images/g-force-cali-machine-1-small.jpg?crc=120215375). Will post some content regarding that on my ig soon!

@FrinksmovementTV 4 жыл бұрын

Haha yeah regarding the genetics i think it was total misunderstanding haha, talked to Refa afterwards and maybe i asked in a wrong way, in my eyes its a very good question to be honest. Regarding dream machine - i think its gonna work as bands - so very well - and even better - as you have more control over the load. Thank you so much and waiting for your ig stuff!

@veggie9207 4 жыл бұрын

When this channel blows up (and iam sure it will soon) ill say i was here great content as always killing it dude!

@FrinksmovementTV 4 жыл бұрын

Thank you soo much for these words. Appreciate it greatly

@Wai898 4 жыл бұрын

It really is a topic rarely touched on ! Learned a ton from the podcast. Thanks !!

@FrinksmovementTV 4 жыл бұрын

Im glad you did!

@FrinksmovementTV 4 жыл бұрын

Oh and BTW next months are focused on the topic of programming. I curently making my reading/research for the next episodes of cali programming (you can see the 3 first episodes already). Stay tuned 👍

@LourencoGomespiano 4 жыл бұрын

You deserve so much Recognition

@FrinksmovementTV 4 жыл бұрын

Thank you 🙏🏻 Really nice to hear.

@thomashuffcutt9414 4 жыл бұрын

Great stuff. Programming and periodization are both definitely undertalked about topics in this community.

@FrinksmovementTV 4 жыл бұрын

Thank you! Next video is gonna be 4th episode of calisthenics programming 👍

@thomashuffcutt9414 4 жыл бұрын

Sweet.

@WhiteTiger238 4 жыл бұрын

An idea for a video could be auto-regulation. I personally have a really hard time feeling how well I'm recovered and how good the workout is going to be. Currently I've been trying to measure my heart rate when waking up and thats been a pretty decent predictor, but I would love to hear your take.

@FrinksmovementTV 4 жыл бұрын

Awesome! Im currently preparing one video - and as im doing that educating on all the topics programming related so i can get back to the series. Very good idea, thank you!

@Francesco_Di_Pereira Жыл бұрын

Refael defines “smart training”

@danlehman4902 3 жыл бұрын

Finding this podcast super useful! You should definitely keep this kind of content up!

@FrinksmovementTV 3 жыл бұрын

That's the plan!

@danlehman4902 3 жыл бұрын

@@FrinksmovementTV Along the lines of the internal vs external rotation question regarding the form of an iron cross, I think it would be of interest to hear about internal vs external rotation & scapular positioning for the front lever. One popular opinion is that full retraction is impossible, but we should aim at having the mental cue to retract in order to avoid full protraction. However, in Tom Merrick's most recent front lever video (the one for beginners), he says not to worry at all about retraction & to focus just on the depression & the rest will 'fall into place'. But regarding internal & external rotation I haven't heard anything. (Just an idea for future content or as a question for a future interview/podcast)

@happyhayot 3 жыл бұрын

Crazy amount of information. Really appreciated. I've got questions regarding skill training, I don't quite understand yet how the skill training part of the program looks like. Do you still do some conditioning of the muscles with some exercises, or do you warm up well and then jump right into your low volume work and leave it there? I think this would be a good topic for a future video on your bodyweight programing series

@FrinksmovementTV 3 жыл бұрын

Its actually in preparing (ep 5|) And i think this will answer your question ;) Stay tuned

@happyhayot 3 жыл бұрын

@@FrinksmovementTV Wow, I will, thanks a lot! You're putting out content that I haven't seen in other channels, you'll soon have lots of subs. I think KZfaq is missing someone like Jeff Nippard for calisthenics, you could easily be the one I was looking for.

@Salamaleikum80 3 жыл бұрын

Good to konw that weighted calisthenics is so effective cause i am doing a lot of weighted calisthenics. I have a biological weight west called fat.

@straighttalkingfitness9974 4 жыл бұрын

Great interview and chat! Going to listen through it in chunks; just too much gold info not to. P. S. Had to subscribe to get you to 1k subs, it was 999 haha

@FrinksmovementTV 4 жыл бұрын

Haha thank you so much!! Appreciate it ;) And actually tomorrow recording a new podcast.

@equalizer0012 3 жыл бұрын

can i train only with dumbells for my whole body + core and train skills at the same time...or should i do pull ups etc and do skills at the same time...which one is better?

@FrinksmovementTV 3 жыл бұрын

I think there is no much difference. Just treat pullups as a general strength builder. Afterwards you may do some dumbell stuff.

@remilaget4623 4 жыл бұрын

This is a very interesting podcast. I am currently around the middle of it, where you talk about elbow joint strength being the limiting factor in maltese. I am the first victim of that, I can't do a maltese without a slight "I am gonna break" pain in both my elbows. (It is on the outside of the elbows, more on the bones and not on the biceps) What exercises can you suggest to improve that with bands or bodyweight only?

@FrinksmovementTV 4 жыл бұрын

Hey brother thank you! So, in terms of elbow - i think working on your bicep curls and tricep extensions, plus introducing straight arm pushing drills from the very beggining - like "bands maltese" and start introducing straight arm chest flyes on rings - start on your knees for sure

@remilaget4623 4 жыл бұрын

@@FrinksmovementTV thank you ! I also think my triceps lack in something because when I work on them I feel the same kind of pain

@FrinksmovementTV 4 жыл бұрын

@@remilaget4623 Okay so remember first manage the workload - so see if you are not doing too much taxing work on that area, secondly start strengthtening and overloading it. Give me feedback how its going after some time

@remilaget4623 4 жыл бұрын

@@FrinksmovementTV okay ! I will do that ! I don't think it is due to a volume overload since I train maltese 1* a week

@T.R.A.I.N.I.N.G. Жыл бұрын

do as much straight arm ring work as you can to build up the elbow strength, such as ring flies, and also a lot of static straight arm work. for example, support hold for 1-2 minute will really build needed straight arm resilience, but any straight arm work, even on the floor or on other aparatus. also you can introduce dream machine to do long maltese hold, and build tendons.

@Salamaleikum80 3 жыл бұрын

if you can get better at frontlever by getting better with the weighted pullups how would you apply a non lever exercise to getting better at the planche? Dips? Weighted Pushups?

@wer8990 2 жыл бұрын

Yup, both viable options. Although I believe Planche requires just that much more specificity!... A good one should be gymnastics style push ups (fully protracted, hollow body)

@amanansari1177 3 жыл бұрын

Can you do an interview with zoran pesterac or luka simic

@Arney0408 3 жыл бұрын

I would like to use a barbell for pull ups on my rings same as the guy in the left picture. Anyone got experience with that? My rings hang in my living room but sometimes I want to do wide grip pulls which obviously doesn't work if the rings are 50cm away from each other.

@moredatesmorefiber3526 Жыл бұрын

looks like it works for him