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Warning:
All information (suggestions and programs) contained in this eBook do not mean to substitute, under no circumstances, a medical opinion from doctors or other specialists. The author declines any responsibility from side effects and consequences deriving from the use of such information and their practice. The training may cause injuries and joint pain if not performed correctly, therefore it is recommended to pay attention to the fullest and to perform exercises and methods suitable to ones physical capabilities. Refer to your medical officer before undertaking any form of exercise or diet. Those who benefit from this eBooks techniques will do so under their own responsibility.
Index
Forewo
Basics of the technique
Personal approach
Th
Home tools
Month I adjustment
Month II superser
Month III isometries
Month IV double series and tr
Month V partial r
Month VI pha cir
Month VII tut method slow eccentr
Month V
Conc
Acknowledgem
Foreword
While Im writing this piece, gyms are shutting down, the pandemic has been going on for months and theres a new lockdown ahead of us; both the fitness and the training world are upset.
In a such a delicate phase Ive seen a great deal of opportunities to work out at home flourish, for those who dont want to stop and lose all benefits from physical training during this pandemic.
I dont mean to linger on the paradox of gyms being closed, since they are a place of health and physical wellness, in a period where people most needed to be well, instead I ask myself how to train in the best possible way without a gym.
This piece comes from a desire to give an effective answer to this doubt. In the following pages you will find a series of exercises and training programs for a home work-out with or without equipment, both outdoors and indoors.
Lets look at the past when modern day gyms didnt exist: Spartans, considered to be the most powerful warriors ever existed, based their training almost entirely on exercises where their bodyweight was used as an overload. In ancient Greece Olympic athletes trained their strength using what tools they had as an overload.
These are 2 very important principles:
1) Using body weight as an overload, just like calisthenics and street training have been teaching us for a long time.
2) Using equipment and tools around us as an overload.
As a matter of fact, our muscles, when put under mechanical stress, cant differentiate between bodyweight and a barbell, or between a dumbbell and a water bottle. What changes is our mental approach to it.
Ive elaborated a system which recalls pivotal points of the classic training.
A crucial parameter is the mechanical stimulus , the very first thing that enhances our muscles. As previously mentioned, mechanical stress both outdoors and indoors will be happening due to our body moving against the gravity in several positions or by using equipment, whether its bought or homemade.
The second parameter, on which the technique is based, is the training volume to increase the stimulus gradually (key element towards improvement). To this end, we should increase progressi-vely the load were lifting, yet, when working out using bodyweight, thats not possible. Therefore, we will work on the volume, a parameter that considers both the number of series and repetitions, which will be increasing in time.
A third parameter is intensity , given were using bodyweight we need to develop a strategy to increase this parameter, so well use a series of different techniques:
Superseries , carry out 2 exercises for antagonist muscle groups in sequence and without pauses.
Double series, trisets or giant sets , perform 2,3 or more exercises regarding one muscle group in sequence and without pauses.
Pha technique, peripheral heart action , alternate exercises between upper and lower part to emphasize the cardiac workload.
Partial repetitions , each movement has an easier and a harder part in its range (think of push-ups, the lower part is more difficult than the higher one), we will focus on the harder section of the movement.
Isometries , static holdings of a position during a certain movement, 5
many examples exist in gymnastics and calisthenics.
Tut manipulation , it regards time under tension. Each exercise has an active phase and a return phase, both phases can be manipulated in terms of time, increasing the difficulty.
The last parameter deals with recovery time , to make a training more or less hard, well be making recovery phases more or less short.
Personal approach
Before plunging into the program head on, Id like to take a moment and explain how to manage your training in a personal manner:
Each work protocol has a variety of exercises for men and women. While its true both types of muscles react to the same stimuli, the hormonal and postural settings are different, therefore its recommended to make a distinction.
Accidents and physical problems can happen. Before undertaking each training program, you should consult your doctor.
Ive decided not to make an age differentiation since this program can be easily approached by anyone from age 18 to 60. For younger or older subjects, I consider a side treatment.
Warm-up at the beginning and stretching at the end or aside will be the same for everyone.
Warm up
Move from your feet to your cervical spine using exercises of active mobility, to prepare all the elements of muscular effort:
Ankle circling, 10 each leg and each direction photo 1 while standing up perform circular movements with your ankle both ways, repeat with the other ankle.
Heels and toes exercise 12 photo 2 lift yourself using your toes, then again only using your heels and lifting your toes, if possible
Upright alternate knee up 10 each leg photo 3 bring one knee to your chest by bending your hip and alternating each leg
Upright side bending 10 each side photo 4 widen your feet hip level, tilt your chest sideways keeping your knees stretched
Bust rotations 10 each side photo 5 widen your legs hip level, rotate your bust both directions looking for your maximum range
Hip circling 10 each direction photo 6 keeping your knees and your shoulders still, perform hip rotations both clockwise and coun-terclockwise
Shoulder shrug 10 each direction photo 7 lift your shoulders while keeping your arms relaxed and facing forward, then lower your shoulders. Repeat facing your arms backwards.
Shoulders and arms circling 90 15 each direction photo 8 extend your arms and lift them shoulder level, then rotate them both forward and backwards.
Ball throw 12 reps photo 9 put your arms in front of you, bend your arms with your hands towards your chest and then extend your 8
