Killer Video From Adam Steer and Body Weight Revolution…

I’m 15. I’m 5’5. Very short compared to everyone in may age group. I’m always the shortest in finals for sprints and in long jump. I have to try that much more harder compared to everyone else. My stride length is nothing compared to everyone else. I’m jumping about 5.50m. I actually won gold with that jump. I still want to increase that. What body weight excersises can I do? Also, I am very good in short distant sprints. I came 2nd at my last meet for the 50m dash. I’m out of the blocks like THAT and i accelerate very fast, but my top speed is not the best. I always start a race in first place but people tend to catch up to me near the end. How can i increase my Top Speed with bodyweight training? Please and Thank You.

I have been lifting for a year and feel pretty strong, but what are some bodyweight excersices that will help me transition that strength for basketball(both upper and lower body) thanks

Hello Adam!
Thanks for taking the time to read our questions.
I am a basketball player, and I would like to know what kind of bodyweight exercises/training would you recommend for me if I’m aiming to increase my vertical leap, first step quickness, and ability to absorb contact and finish at the basket.

Body Weight Exercises as Art Form and 6 Degrees of Freedom are great additions to a well rounded Athletics Conditioning and Training program.
1) General Fitness and Nutrition
2) Balanced Body Free Weights
3) Biomechanic Kinetic Machines
4) Aerobics and Speed Training
5) Cross Train, Agility & Plyometics
6) Body Weight Exercises & Cals
7) Specific Sports Drills & Skills

Greetings Adam, I own the The Cyber Sports Co. in Washington, DC. I train young elite athlete’s and I have different programs that I use. But I need
some other training for my athlete’s. My athlete’s between range 12 and 40,
what do you suggest. I look forward to hearing from soon. Keep up the good
work!!

Health and Wellness

Hey guys,

For anything jump related, I love the Airborne Squat. (video link below). It’s great for transferring the strength and power you build in unilateral exercises like the lunge or Bulgarian split squat—both great exercises—to usable strength on the court. The explosive recruitment of the glutes is also going to transfer to speed on the track…

Check out this video of one of my mentors, Scott Sonnon, demonstrating the Airborne Squat. (this is an explosive version with jump, but you should start without the planted foot leaving the ground—concentrate on exploding out of the bottom but without the jump).

http://www.youtube.com/watch?v=5PcediU-KBY#t=0m49s

Cheers,
Adam

Hi Adam!
I’m excited to try out your program next Tuesday and I’m curious as to if the package will include programs for specific sports. You talked about having football players perform a certain type of pushup, so I’m wondering if you have certain exercises and a program specifically designed for basketball players that will be included in your package. Thanks for your time and have an excellent day!

Thanks, Adam, for taking questions.
I fully believe in bodyweight exercises for athletes, as they also give more full body awareness than using dumbbells and machines, many times.
However, what it sounds like you are saying, is that you still need to have a base of strength. You talk about working with top level athletes who already have a great base, so bodyweight training gets them back to the feel of dealing with their own bodyweight, which ends up working great.
We have used both with basketball players, who do not necessarily need great strength increases, but at times need hypertrophy training as well as strength training in order to do certain things better on the basketball court.

Bodyweight training can get you to this level, but would you suggest using both in this fashion or straight bodyweight exercises in order to reach higher levels of strength and increases in bodyweight? We have some super skinny players and get that a lot at the level I currently coach at.

Thanks in advance for your answer and comments. It is greatly appreciated.

Hey BBall Coach,

I like to think of a trainer or coach in the same way as other craftsmen. You have to pick the right tool for the job. Sometimes you need a hammer, sometimes you need a rubber mallet. A trainer needs to choose the right modality for his or her clients / athletes at any given time.

I have clients who are ONLY using bodyweight for long stretches. I have others who start off with more conventional training and transition into bodyweight only. And still others are constantly using a mix of different modalities, which can be super-effective when you do it right.

I like the phrase, “cycle or circuit, but don’t cocktail.” Basically it means you can mix and match a lot of different training tools and protocols as long as they are carefully put together to reach the goal of the athlete or client efficiently and effectively. But cocktailing is when you just throw a bunch of “entertaining” exercises together with little forethought.

So in a long winded way, the answer is… the tool you grab from your tool box depends on the job that needs doing.

Cheers,
Adam

Daniel,

We’re talking about doing a sport specific book in the future, but for now we’ve focused on broader goals. Bodyweight Exercise Revolution offers 5 distinct programs for different goals: fat loss, muscle gain, strength, general athleticism and longevity.

Cheers,
Adam

Hey Asar,

There are a world of possibilities. If you grab BER you’ll get a ton of ideas. But you can also sniff around my YouTube page for some inspiration.
youtube.com/cstnorth

Cheers,
Adam

Any thing to get a 61 y/o back in shape. Gary P.