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How To Double The Effectiveness of Your Bodyweight Training
by Karsten Jensen
Pages: 14 eBook size: 7.75 X 10 Video running time: 33 min. (13 videos total) Total file size: 316 MB
How to Double the Effectiveness of Your Bodyweight Training is the FIRST bodyweight training course that teaches you 8 specific techniques to help your athletes and clients perform ANY OTHER bodyweight exercise more EFFECTIVELY even if they already have proper form.
You know more body weight exercises than you think!
Dear Strength Coach or Personal Trainer,
We live in an increasingly complex world, where even the smallest electronic device comes with a manual as thick as a book.
It is a testament to our subconscious need for SIMPLICITY that the popularity of body weight training is growing in LEAPS and BOUNDS and is sought out by professional strongmen like my friend Mike Bruce, former Kung Fu World Champion Matt Furey, celebrity coaches like Chad Waterbury, busy executives and the majority of the population who would never dream of setting foot in a commercial gym!
When we lift weights, a primary – but certainly not exclusive - method of increasing the intensity of our training and providing variety to the training program is by increasing or decreasing the external load by adding plates to the bar or using a heavier dumbbell or kettlebells, clubbells, sandbags, medicine balls etc..
In bodyweight training we don’t increase the intensity or provide variety by adjusting the external load, rather we change the exercise. Thus the territory of bodyweight training includes, generally speaking, A LOT OF exercises.
Three years ago I participated in a body weight training workshop. The instructor was (and is) a highly successful trainer and instructed exercise, after exercise after exercise. Technique was instructed on a fundamental level, but did not reach the depth needed for optimal performance. Also, there were – to my disbelief - no indications as to how to systematically use these exercises as part of a long term plan.
The exercises were good, but it was “exercise overload.” Yes, I learned about 50 new exercises, but not how to TRULY perform them OPTIMALLY and not how to apply them in effective program design.
In the first year of our career, just learning a bunch of exercises is what we need to have a base to work from. But, after that, “MORE” is not better. Just learning new exercises, without the TRUE understanding about how to perform these exercises and how to apply them, may make your better at ENTERTAINING your athletes or clients, but it does NOT improve your ability to design EFFECTIVE training programs and successfully help your athletes or clients towards their goals.
It may sound like an oxymoron, but it is a deep truth that variety in the training program must be SYSTEMATIC.
Feedback from workshop at the 2011 CPTN Conference
"Learned a lot. Gave me a lot of ideas on how to change up routines without changing exercises."
Unless you are totally new as a strength coach or personal trainer, you don’t need “MORE” new exercises. You need to learn to perform the exercises you already know, “BETTER.”
Think about what will improve your skills the most at this point in time. Learning 100 new exercises on a superficial level or learning the tools to apply the exercises you already know, more effectively and systematically?
I first thought of creating this course after I participated in the above mentioned workshop. And, after seeing the nature of most bodyweight training products – even the good ones – made me certain, that a course that does NOT focus on MORE new exercises, but rather the techniques to perform existing exercises BETTER, would be a unique offering among the body weight training products available to strength coaches and personal trainers.
Applying touch to the working muscles immediately increases muscle activation (recorded from a “How To Double The Effectiveness of Your Bodyweight Training Workshop)
Many personal trainers tell me that they feel pressured to constantly come up with NEW exercises in order to justify having another session with their client. In an industry where the key word in education is “NEW,” we easily fall prey to the fear of not being up to date. However, when everyone else is seeking the edge (AND paying for it) by seeking “NEW,” there is plenty of space to gain an edge by seeking “BETTER” – and that is what this course is about.
If you are looking to create variety or improvements to your training programs and can choose between a $4000 machine, a $400 seminar or a $40 course (videos + manual) with 8 techniques that that will show how to perform ANY OTHER bodyweight exercise you know more EFFECTIVELY, what would you choose?
I am by no means a proponent of bodyweight training only – It took me many years to learn that a good strength coach or personal trainer must have NO biases for any type of equipment or any exercise. I prescribe bodyweight exercises when it is the BEST solution for a given athlete or client - for example, young athletes who need to master their bodyweight before being exposed to external loading; professional athletes with intense travelling schedules; or fitness clients who do not want to set foot in a gym.
There are many great bodyweight training products available that teach you many new exercises and they may even give you a specific program and progressions to follow. While I may put out such a program one day, this program is COMPLETELY different. This program focuses on teaching you the tools to perform any EXERCISE you already know, BETTER.
The video is a recording of a workshop I presented at the 2011 CPTN (Certified Professional Trainers Network) Conference in Toronto. Below are the highlights of the 9 video clips:
- I have used Tune Up Technique #1 to help beginners perform 50% more repetitions with the same load from one set to the next (even if you already know this technique you are NOT using it enough)
- Tune Up Technique #2 gives your athletes and clients MAXIMAL tension throughout the range of motion and I consider this technique one of the secrets of the superior strength levels of wrestlers and judokas.
- Tune Up Technique #3 can be used to target the muscles at angles normally impossible to target with regular bodyweight exercises. One hundred years ago famous strongman, Thomas Inch, used this technique to build strength that in many aspects are still unparalleled.
- 100 years ago other famous strongmen, Maxick and Eugene Sandow (who is the model of the Mr Olympia Trophy), used Tune Up Technique #4 – as a part of their versatile training - to develop timeless physiques. Today, I use these concepts applied SPECIFICALLY to exercises to help my athletes and clients achieve MAXIMAL stability, strength and nervous system output.
- Tune Up Technique #5 helps your athletes and clients build stability, strength and mass – in the SAME set – WHILE having MORE FUN. Clients with great coordination and who seek variety are crazy about this technique!
Practical Tips on Using Tempo Contrasts (recorded from a “How To Double The Effectiveness of Your Bodyweight Training Workshop)
- In normal bodyweight training routines the athletes/ clients work against gravity – Tune Up Technique #6 shows you how to add ANOTHER type of resistance on top of gravity, thus increasing - without adding training time – the stimulus for strength and hypertrophy.
- I use Tune Up Technique #7 in nearly all training programs (bodyweight or not) to create a higher work to rest ratio (work:rest) in the early phases of a macrocycle.
- The best way to teach the lunge from scratch – it took me 17 years and a bunch of teenage squash kids to figure out that teaching the lunge, happens faster when you “do the opposite.” Naturally, I use the Flexible Periodization Method to create training programs for my athletes and clients and whenever I do prescribe bodyweight training to a specific athlete, I use one or more of the above 7 techniques that all work with the Flexible Periodization Method . In fact, periodization is Tune Up Technique #8 – SPECIFICALLY this course shows how to periodize bodyweight exercises and how each Tune Up Technique fits best into a macrocycle.
Feedback from workshop at the 2011 CPTN Conference.
"Amazing content, learned tremendous amount of new material."
How To Double The Effectiveness of Your Bodyweight Training consists of 9 video clips (about 33 minutes total) + a 14-page manual that supports the videos. Depending on your preferred learning style, you can watch the video clips first or read the manual first. Some of the techniques can be applied right away, while other techniques require a little creative effort on your behalf.
The physiology and scientific references for each technique is given, followed by examples. However, to FULLY benefit from this program YOU must put in the work to apply these techniques to other bodyweight exercise that you know. “How To Double The Effectiveness of Your Bodyweight Training is NOT for you, if you want everything served on a platter.
Many of us love the freedom inherent in bodyweight training; the freedom to get a great workout anywhere (even with suspension equipment!). With these 8 techniques (and particularly technique #3) and the breathing techniques from “A Course In Breathing”, I personally workout “anywhere”, including in my air plane seat, when my wife and I fly to Denmark to spend time with the Danish part of our family.
I have met many trainers who feel that there is something primal – and almost addictive - about working with the body only.
Recently, a participant in one of my courses told me a personal story. A couple of years ago she was struggling with 15-pound weights and now she is pumping out chin ups and is close to accomplishing full handstand push ups. Another client of mine, a competitive cyclists, is now working towards 5 chin ups – for her, a fundamental bench mark of body mastery.
Within the next 10 minutes you too can have 8 Tune Up Techniques that will show you how to get your athletes and clients to perform any other bodyweight exercise MORE Effectively.
What would that be worth to you?
I can’t give any promises about what “How To Double The Effectiveness of Your Bodyweight Training” will be worth to you – that depends on how well you apply these strategies - but I CAN tell you what the principles and techniques in this course are worth to ME.
- Overall these techniques enable me to train anybody, anywhere, but the biggest difference is that with these techniques I can help my athletes and clients place more tension on the muscles even without equipment. No equipment? – No problem!
- In some cases Tune Up Technique #1 helps my athletes achieve 50% more repetitions with the same load from one set to the next (yes, the clients are impressed with that!)
- Particularly, Tune up Techniques #1 and #2 are great for team training or training with a partner.
- With techniques 4, 5, 6 and 7 I create systematic variety and progression to the training programs, not by coming up with something completely new, but by tweaking the execution of an exercise to have my athletes and clients work harder.
And by the way, I use Tune Up Techniques #1, 4, 5, 6, 7 and 8 to show my athletes and clients how to perform ANY exercise, with ANY equipment more effectively.
The 9 video sequences and 14-page manual are the result of 18 years of research and work with world class and Olympic athletes. The compilation of these 8 Tune Up Techniques that will LEVERAGE your current knowledge about bodyweight exercises by showing you how to perform them better, cannot be found anywhere else.
The fair price of $24.99 + tax is set so that with reasonable application, I believe that you can receive a “return of investment” several times over.
To accommodate the fast paced world, we offer the 14-page manual and 9 videos (total about 33 minutes) as INSTANT, accessible, electronic downloads that also saves you shipping and customs expenses.
The 8 Tune Up Techniques presented in “How To Double The Effectiveness of Your Bodyweight Training” will show you how to perform ANY other bodyweight training exercise you know more effectively and it is an INCREDIBLY cost effective way to improve your tool box and increase your ability to creative effective programs for your clients.
Feedback from workshop at the 2011 CPTN Conference.
"Great ideas and presentation, can’t wait to apply to clients, really enjoyed this session."
Last, but not least, many of the techniques are FUN AND HARD to execute – YOU will be surprised how quickly they work and your ATHLETES and CLIENTS will be surprised how challenging simple exercises can be.