Research Corner - Q&A Upper Body Training Without Equipment by Noah Hittner | Date Released : 07 Sep 2004 0 comments Print Close Question: A client has asked for a strength training program on upper body without the use of any equipment. He has no injuries, good core stability and he's in his late 20s. Answer: The body and it's muscles know nothing of "isolation" between upper and lower portions. It is always wise to take an integrated approach to training to ensure that quality of MOVEMENT and all associated BIOMOTOR ABILITIES (balance, agility, coordination, strength, power, endurance, flexibility, etc.) are improved, and not simply the aesthetics (mirror/beach muscles). Assuming your client is indeed musculoskeletally, viscerally, hormonally and limbically sound/secure, below are some basic progressions I've listed in a stability--->strength--->power format. Also, I would highly recommend reading "Then Naked Warrior" by Pavel. This book is no joke and is not meant for anyone with any existing musculoskeletal problems. Pavel's focus is on making the body as strong as possible (strength) via bodyweight exercises only - specifically the "pistol" (single leg squat progressions/variations) and the one arm push up (progressions/variations). Pavel explains how real strength is a skill that takes practice to achieve at high levels. He also explains how true strength comes from integrated movements not isolation on machines (just as many of this industry's leaders have been preaching for some time now). PROGRESSION #1 - Stability Single leg multi planer toe touch Squat only to balance threshold (perfect alignment), extend raised leg: front, 45 degrees front, side, 45 degrees rear, directly to the rear. 3-1-3 tempo 1-3 reps per leg per set (all five directions = 1 rep) 1-3 sets Wall pushups Perfect spinal alignment (neutral curves with no exaggerations). 3-1-3 tempo 10-12 reps 1-3 sets Prone cobra Engage core, retract scapula, externally rotate arms, extend spine (see PTN's Exercise Library). 20-30 second hold 4 reps 1-3 sets 4 point stance Quadruped, neutral spine, draw in bellybutton upon exhalation. 10 second hold 10 reps 1-3 sets PROGRESSION #2 - Strength Multi planer lunge Same directions as "Single leg multi planer toe touch" above. 2-0-2 tempo 1-5 reps per leg (all five directions = 1 rep). 1-3 sets Floor pushups Perfect spinal alignment (neutral curves with no exaggerations). 2-0-2 tempo 8-10 reps 1-3 sets Pull ups Maintain smooth movement to avoid asymmetrical shoulder girdle rhythm (shoulder hiking). 2-0-2 tempo 8-10 reps 1-3 sets Prone iso abs with hip extension Perfect spinal alignment (neutral curves with no exaggerations). No motion from lumbar spine as hips extend, point toe. 2-1-2 tempo 8-10 reps 1-3 sets PROGRESSION #3 - Power Lunge jumps Jump and land in place in perfect lunge position. Explosive tempo (0-0-0) 8 reps 1-3 sets Dynamic horse stance Quadruped, flex shoulder out in front while extending opposite leg in back, bring them both together attempting to touch the knee to the opposite elbow underneath the torso. Fast tempo (1-1-1) 8-10 reps 1-3 sets Standing wood chop Clasp hands together (could also hold a weighted object of some sort), squat to comfortable depth, maintaining a functional lordosis, rotate slightly to one side putting 70 percent pressure on that leg. Explosively stand and rotate to the other side ending with 70 percent pressure on the opposite leg. Repeat explosively for the set, switch sides and repeat. Explosive tempo (0-0-0) 8-10 reps 1-3 sets (NOTE: MANY OF THESE EXERCISES CAN BE FOUND IN PTN's EXERCISE LIBRARY.) Generally allow for two to six weeks per phase/progression to elicit maximum response from each. Again, please understand that these are only basic progressions. If your client eventually wants to achieve his full potential, at some point in time, it would be wise for him to invest in a gym membership or some basic equipment (i.e., dumbbells, stability ball, etc.). Finally, it is most important, regardless of age or perceived health, to take into account nutrition and lifestyle status. This is because failure to provide the body with proper "physical nutrition" as well as "emotional, mental, spiritual nutrition" can result in any number of systemic failures within the body. To get a taste of what I'm talking about, check out Scientific Balance Training Series by Paul Chek as well as the Balance In Training Series by John Cowell. Back to top About the author: Noah Hittner In his time in the health and fitness industry, Noah Hittner worked with a wide range of clientele—from the high school athlete to the senior citizen. This experience, in great part, still inspires his work today. Now, years past his days as a fitness professional, Noah has turned his focus to writing and music. His books and songs explore the process of human consciousness and the quest for personal freedom. Noah now approaches his work, as well as his life, with self-honesty as his first intention and his top priority. It is with this intention in mind that he aims to connect with the lives of as many people as possible in an inspiring and empowering way. Noah's books include The Modern-Day Buddha, Beyond Victim and Villain, and Something to Give Back. Full Author Details Related content Content from Noah Hittner There is no related content. 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