Sunday, 4 November 2012

How to log the bodyweight 666 on Fitocracy

For those of you who are Fitocracy users, here are some ways you can log the exercises and progressions from the Bodyweight 666.

This is by no means perfect, and there are still a few exercises I have found no close match for. Feel free to leave a comment in the comment box, and I will keep updating this page as I come up with better solutions.

If you are not on Fitocracy yet, I would urge you to take a look: it's an awesome fitness-based social network (which can be a strong motivator) and a very supportive community. Fitocracy also offers a workout tracker and some useful statistics. Feel free to add me on the site: I go under the username of El Diablo.

Floor L-sits

Floor L-sits (sometimes known as L-holds) are an extremely challenging core exercise: the minimum clearance offered by being so close to the floor leaves little margin for error.
Not only will the exercise tax your core muscles to their limit, but it will also engage your triceps and your quads.

Before attempting this progression, you should have reached level 11 in the leg raises progression, level 10 in the push-up progression, and level 8 in the dip progression.

Dragon flag

dragon flag progression
The dragon flag is a core strength exercise popularised by Bruce Lee which requires a high level not only of core conditioning, but of general strength. The exercise will tax your traps, your lats, your triceps, your forearms, your glutes and erector spinae, as well as your deep core muscles.

In order to comfortably attempt the exercise, you should have reached level 8 in the pull-up progression, level 9 in the leg raises progresssion, and level 5 in the plank progression.

Saturday, 3 November 2012


handstand tutorial
The unsupported handstand is a classic test of hand balancing skills.
This brief tutorial will show you how to progress from a wall supported handstand to an unsupported handstand, and give you an idea of the training required.

Before attempting the exercise, and in order to develop the basic strength for it, it is recommended that you have reached level 7 in the handstand push-up progression.

Muscle ups

muscle up progression
This post is going to focus on how to achieve strict muscle ups, without assistance from your leg swing (kipping). The basic movement involves performing a pull up, followed straight away by a dip, in order to get on top of the bar. The main difficulty of the move resides in the transition from the top of the pull up position to the bottom of the dip position. Though a deceptively simple move, the muscle up is a true test of upper body strength, and achieving your first one will require a significant amount of training.

Before attempting your first muscle up, you should have reached level 11 in the pull-up progression, and at least level 10 in the dip progression (though it is recommended you go to level 12).

Friday, 2 November 2012

One arm pull-up progression

In order to start building towards a one arm pull-up, you should have reached level 11 in the pull-up progression.

Performing one arm pull-ups is a true test of raw strength, and only very few will progress to that level.

In essence, there is very little difference between a one arm pull-up (with your hand facing away from you) and a one arm chin-up (hand facing towards you): your body will tend to rotate under the bar as you pull, towards a position that offers maximum efficiency for you. I personally find that one arm chins, or parallel grip pull ups are generally slightly easier.

The side crow

Like the crow stand, the side crow is an isometric yoga pose. The position will place some demands on your obliques and deep core muscles, as well as developing your hand balancing skills.

Before attempting the side crow, you should aim to achieve level 3 in the handstand push up progression, level 3 in the plank progression, and -of course- you should be able to hold the crow stand for at least 30 seconds.

The crow stand (a.k.a. the frog stand)

The crow stand (a.k.a. the frog stand) is a classic pose found both in yoga and gymnastics. It is usually performed to develop hand balancing skills, and as a building block towards the unsupported handstand and the planche. As well as developing your hand balancing skills, the crow stand will work your core stabilising muscles.

Before attempting this pose, it is recommended that you achieve level 3 in the handstand push up progression, and level 2 in the plank progression.