Muscle Balance

As discussed in Chapter 7, muscle balance is an important consideration when designing any strength workouts. Exercises should be selected according to which muscle groups they target (Table 7-2). Table 8-1 lists several calisthenic exercises and the muscle groups they target. Use this table to design your calisthenic routine. Also, you can add any of these exercises to your gym-based strength and endurance routines to create variety and alleviate boredom.

Calisthenic Guidelines

When performing calisthenics to develop muscle strength or endurance, you should follow the same recommendations outlined in Chapter 7. Intensity is largely based on the number of sets and reps, and the length of rest periods. Resistance is provided by body weight rather than an external resistance. Proper form for calisthenic exercises follows many of the general exercise guidelines outlined in Chapter 7. Detailed instructions are found in Table 8-1. (Table 8-1 was adapted from The Navy SEAL Physical Fitness Guide.)

To begin a calisthenics program select one exercise per muscle group from Table 8-1. Perform this routine two to three times per week.

♦ For each exercise, start with one set of eight reps. Each set
should take about one minute. Rest for 60 seconds after each set.

♦ Gradually increase your workout by adding one or two reps per
week until you can perform twelve reps with good form.

♦ Once you have reached this point, do two sets of eight reps of
each exercise. Again, increase your workout by one or two reps
per set each week until you can perform two sets of twelve reps.

♦ Once you have reached this point, do three sets of eight reps;
again, gradually increase your workout by one or two reps per set
each week until you can do three sets of twelve reps.

♦ At this point you can increase the difficulty of your workout by:
1) changing the exercises you perform; 2) increasing the number
of reps per set; 3) modifying the difficulty of the exercise; 4)
decreasing your rest period; or 5) for each muscle group, do a
different exercise during each one of your sets (for example, do
one set of one-legged squats and one set of hand-to-knee squats as
your two sets of leg exercises).

Once you can perform three sets of 12 reps, try some of the modifications listed below or in Table 8-1 to increase the difficulty of the exercises. These modifications can be useful for developing and maintaining muscle strength when training equipment is not available.

♦ Gradually add weight (e.g., do pull-ups or push-ups with a
weighted pack).

♦ Use a partner for resistance (e.g., have a partner push against
your lower leg during leg extensions).

♦ Exercise one side of the body first (i.e., one-legged squats), then
repeat the exercises for the other side.

♦ Modify the exercise (e.g., elevate legs during crunches).

♦ Perform super sets or pyramids (see Chapter 7).

 

Table 8-1. Calisthenic Exercises Arranged by Muscle Group

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Push-Ups

Lie on stomach, feet and hands shoulder width apart on deck, head facing forward, body straight. Extend arms. Count 1: Bend elbows 90°, lowering chest toward deck. Count 2: Return to start position. Works triceps, chest, shoulder, and abdominals. Variations: Fingertip Push-ups - Begin as above, except use fingertips to support weight. Works forearms and improves grip strength. Triceps Push-ups - Begin as above, except place your hands close together beneath your chest and spread fingers apart. Your thumbs and index fingers of both hands should almost touch.

Dips

Rest hands on parallel bars. Extend arms; legs are not to support your weight unless needed for assistance. Count 1: Bend the elbows until shoulders are level with the elbows. Count 2: Extend arms to return to start position. Works triceps, chest and shoulders.

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Pull-Ups

Begin from a dead hang on a horizontal bar, arms shoulder-width apart, palms facing out. Count 1: Pull body up until chin touches bar. Do not kick. Count 2: Return to start position. Works the back and forearms. Grip variations: Narrow, Wide.

Incline Pull-Ups

Using a low bar, lie or sit on the deck

with chest under bar, place hands

shoulder-width apart on bar, palms out.

Count 1: Pull upper body toward bar at

a 45° angle. Squeeze shoulder blades

together during movement. Count 2: Extend arms. Works

back, shoulders, and arms.

Chin-Ups

Begin from a dead hang (i.e., full extension) on a horizontal bar, arms shoulder-width apart, palms facing in. Count 1: Pull body upward until chin touches top of bar. Do not kick. Count 2: Return to start position. Works the back, biceps.

Neck Rotations

Lie on back. Count 1: Lift head up and over to side. Count 2: Bring head to center; Count 3: Bring head to other side. Count 4: Return head to start position. Works neck flexors.

Straight Leg Raise

Sit on the edge of a bench, keeping

back straight. Place hands behind you

for support. Bend left knee 90°.

Straighten right leg in front of you with

your right heel resting on the deck.

Count 1: Slowly raise your right leg,

lifting it no higher than your hips,