Subj: The Herschel Walker Workout Routine: How to get jacked with bodyweight training.
Herschel Walker is an absolute Beast of a man. He was a stud running back in the National Football League, collegiate sprinter, Olympic athlete, Heisman Trophy winner, Pro Bowler, Hall of Famer, Mixed Martial Artist and all-around Badass.
He had the trademarks of a prototype athlete: Speed, strength and ripped to shreds.
The crazy thing is, he never touched a weight. He trained almost exclusively with bodyweight exercises.
Herschel started doing push ups and sit ups everyday as a young boy.
He worked out religiously and was eventually doing over 3000 pushups and 1500 sit-ups everyday!
Herschel Walker’s workout routine consisted mainly of pushups, sits, and sprints. These are the core of his workout even to this day.
He spend his early years getting straight A’s in class and shattering records in high school, college, and the NFL.
By the time Herschel Walker graduated high school as Valedictorian, he was 6’1” 225 pounds of lean muscle and ready to take over college athletics.
He was fast, strong, and possessed the intangibles that propel an athlete to Elite status.
Herschel Walker is a rare breed – One of a kind some might say. A special blend of power, speed, intelligence, instinct and intuition that may only have been endowed by God Almighty Himself.
Maybe that’s it:
Maybe he was just genetically gifted and carefully designed to score touchdowns, shatter records, and steal your girl
He’s just a badass motherf*cker who wanted to be the baddest motherf*cker on planet Earth. A total badass whom made 0 excuses and gave 200% effort to build himself into a land-speed record holding touchdown machine.
While Herschel certainly had some genetics in his favor, and was certainly blessed in many ways, he maximized his talent though focus training and hard, hard work.
The core of his training was his strength and conditioning routine which consisted almost entirely of bodyweight exercises.
That’s right, Herschel Walker built his powerful physique with pushups, sit-ups, pull-ups, and sprints.
That’s damn sure not what you’re used to hearing if you listen in on the fitness ‘gurus’ out there, but the evidence is clear. You were born with everything you need to get and stay in great shape.
It’s not always easy, but it’s definitely possible.
This post explores Herschel Walkers unorthodox yet simple workout routine and diet/nutrition. The same one he uses to stay in top, elite game-time shape.
But first, let’s go to where it all started:
Herschel Walker’s Early Years: The Beginning of a Legend
Herschel Walker was born March 3rd, 1962 (Year of the Tiger. Not that that matters, but it’s a fact. So why leave it out?) in Wrightsville, Georgia.
Herschel Walker came from humble beginnings: According to wikipedia, he was a chubby kid with a speech impediment born into a poor blue-collar family.
My understanding of American history tells me it was challenging to be a black man in the south in the 1960’s. All that considered, he didn’t let any of that keep him down. He used it as fuel to better himself.
Growing up poor meant Herschel didn’t have weights to train with. But, he didn’t let that stop him. He used his body to train and get into great shape.
During his early teens he started doing push ups, pull ups, body squats, sit ups and sprints each and every day.
Eventually worked his way up to over 1000 pushups and sit-ups each day!
This Trend continued for years. Herschel Walker varied his workouts to train muscles in different ways making them grow stronger.
He would do pull ups at the park, sprint up hills, and do inverted pushups against trees.
As he got stronger he added new workout variations to keep things fresh and to keep building muscles.
By the time he was playing football for Johnson County High School he was a dominant force, rushing for over 3000 yards while leading his team to a State Championship victory his senior year.
Herschel Walker and the Georgia Bulldogs
After graduating top of his class, Herschel Walker went on to kick ass in the collegiate arena.
He competed in track and field and was starting running back for the University of Georgia.
Herschel was part of the 4 x 100 meter squad which won a SEC Championship ran the 100-meter sprint in 10.23 (for reference, Usain Bolt, currently the fastest man on Earth, ran the 100-meter sprint in 9.58 seconds), and broke the World Record for 55-meter sprint clocking 6.11 seconds.
Herschel Walker was voted 3-time All American, and Heisman winner, and was the workhorse of the team and went undefeated and won the College Football National Championship. Naturally, Herschel Walker was inducted into the College football Hall of Fame in 1999.
Eventually, Herschel got board of delivering so much ass kicking and deemed college ball beneath him. So, after his junior year, Herschel Walker entered the professional football draft-pool where he was drafted by the New Jersey Generals.
Herschel Walker’s Professional Football Career
Herschel Walker played 2 seasons in the United States Football League, until he was drafted into the NFL by the Dallas Cowboys.
During his NFL Career, Herschel Walker played for 4 teams over. where he rushed, received and returned the football for 25,283 all purpose yards when combining the USFL and NFL stats.
Between seasons, Herschel found time to Bobsled in the 1992 Winter Olympics, placing 7th.
Herschel Walker’s Basic Training
Herschel Walker’s Basic Training contains the workouts, and training philosophy of Herschel. This book encapsulates all In the book, Herschel Walker shows you the training techniques he used to get in great shape.
His workouts were conditioning workouts that toughened him up enough to take a beating and deliver a beating on the football field.
It could be one of the best, yet underrated bodyweight fitness books ever written. Basic Training came out in 1989 and is no longer in print. However, you can still buy Basic Training here for a collector’s price.
Herschel Walker’s Training Principles
#1. High Volume
Herschel Walker trained with extreme volume. 1000’s of reps per workout is serious business. You don’t have to do 1000’s of reps every day to benefit from bodyweight training. The point is to keep pushing yourself harder than the day before. This is how you continue to make progress with weight training.
Herschel Walker claims he works out everyday for almost 4 decades! The take away is the consistency over time is key to reach your goal. 10-20 pushups every morning for a month straight will get you more results than doing 300 pushups in one day then sitting on your ass for 29 days doing nothing.
There’s only steady progress and no short cuts. It takes time a dedication to build a great body and build muscle.
Varity is key to build a good-looking and well-rounded physique. Your body is highly adaptive and build resistance to things quickly. Doing the same exercise every day for a long time will result in diminishing returns. When your body starts to get comfortable with a certain routine or exercise it’s time to change it up.
Change it up by doing many different exercises to work your muscles in different ways. Use different grips, weight, repetition and set schemes, lower/longer rest periods, etc. This “confuses” your muscles and forces them to respond by growing stronger.
Have fun Experiment, try new variations of each exercise, feel it out.
#4. Progressive Overload
Progressive overload means you increase the intensity each workout. Either you add more weight, more sets, or more reps. This ensures you are constantly pushing your muscles to grow bigger and stronger. Your muscles grow to compensate for the stress you put on them, you must add more work so your muscles can keep growing.
Herschel Walker’s Basic Bodyweight Exercises
The main Upper body exercises are push-ups and pull-ups. Herschel Walker used pushups to build chest, arms and shoulder muscles, and pull-ups to build strong back and biceps.
Beginner Bodyweight workout
The Herschel Walker Workout Routine
Herschel Walker’s workout routine consisted of 5 basic bodyweight exercises: Pushups, sit-ups, pull-ups, squats and sprints.
Herschel Walker’s workout routine started off with just push-ups and sit-ups doing as many as he could. Each day he did more and more. After training for sometime, he eventually worked up to 2000-3000 reps of both push ups and sit-ups everyday.
Body squats and sprints where added to build leg muscles.
Pull ups where done with a pull-up bar or on a jungle jim, monkey bars, or tree limb when no pull up bar was available.
The beauty of these exercises is that you can do many variations of each to keep things fresh.
You could spend years working out with just bodyweight exercises by training with different angles, grips, depths, hand/foot position, etc.
He also swam, became a black belt in tae kwon do, and did ballet. Herschel Walker was quoted as “Doing CrossFit before there was CrossFit”. Variety was key to Herschel Walker’s training regimen.
He also did lunges, dips, sprints with a weight vest on, monkey bars, sprints while towing a tire. stretching. The list goes on and on. Anything that could provide resistance
Push ups are perfect for strengthening your upper body. Push ups build your chest, traps, shoulders, arms, back and abs. When performing pushups you want to think of yourself as actually pushing the floor down. Make sure you extend your arms fully each rep.
There are 15 push up variations you can do ranging in difficulty from normal to insanely hard:
#1. Regular Push ups
All-around upper body training exercise. target the entire chest, as well as shoulders and triceps.
#2. Wide Push ups
Like the regular pushup except you place your hands about 4-6 inches wider on each side. These target the outer pec and shoulder, and triceps most.
#3. Narrow Push ups
The opposite of wide pushups – for these, you position your hands directly under your shoulders. Narrow pushups target the inner-middle chest muscles, shoulder and triceps.
#4. Diamond Push ups
To perform diamond pushups, you place your hands so your index finger and thumb on each hand is touching so the space between your hands looks like a diamond. Diamond pushups are great for building your shoulders, chest, and triceps.
#5. Fingers Laced Push ups
Interlock all your fingers and flare out your elbows. These pushups are extremely difficult. You might you to start on your knees to get the hang of the exercise. It’s an awesome triceps workout.
#6. One Hand Over the Other Pushups
This is just what is sounds like. You put one hand on top of the other and do push ups. This allows you to target one side of your body more that the other for added resistance when regular pushups get too easy.
#7. Dive-Bomber Pushups
You start dive bombers with your butt up in the air. legs and arms fully extended. hands and feet close enough to make about a 90 degree angle bending at your hips. The tension should be felt in the shoulders while in the starting position.
slowly lower your head and shoulders toward to the ground and as you approach the ground push up your head just enough to move forward with your body an inch from the ground. Then extend your arms all the way pushing chest out and up. your hips should almost touch the floor and your head should be straight up looking forward. Your back should be arched.
Dive bomber push-ups are an advanced pushup that really really blast your arms, shoulders and chest in a different way.
#8. Legs Elevated Pushups
Put your toes on a book, bench or chair to elevate your feet so when you’re in the down position your body is in a decline angle from feet to head. keep your toes up high and lower your chest to the floor. This adds more resistance to the chest, shoulders and arms.
#9. Hand-stand Push ups
Handstand, or inverted pushups are done with your feet straight up in the air. You can train handstand pushups against a wall for balance. Hand stand push ups really blast your shoulders and triceps.
#10. Deep Pushups
Put your hands books, benches, dumbbells or pushup bars. The idea is to have negative space to lower your chest without touching the floor but to go deeper than normal pushups. Deep pushups stretch the chest muscles more work more muscle fibers.
#11. One-arm Pushups
You need a strong core to pull up one-arm pushups. start with your legs wide for balance. Place one hand just inside your shoulder. This is your starting position. Everyone does these a little differently so you have to try different body positioning and find what works for you.
#12. Clapping Push ups
Like regular pushups, except you push yourself up fast so your hands leave the ground. then you clap your hands together, as you fall back into doing another rep.
#13. Behind the Back Clapping Pushups
Like regular clapping pushups except you need even more power to push your body high enough to give you time to clap your hands behind your back and get back in front of you before falling on your face!
#14. “Girly” Pushups
Pushups from the knees instead of being up on your toes. This is a good way to train for the more advanced pushups like diamond pushups, or fingers interlocked pushups.
#15. Superman Pushups
Superman pushups you push yourself up high so your hands and feet are off the ground. While in mid air you reach your arms up straight out from your head so they are in line with your body. Like Superman flying through air.
Bonus: Weighted Pushups
Add resistance to any of the pushup variations above with a weighted vest.
The possibilities of workout routines are endless. Remember you can do most of these pushups with different hand positioning to make it a different exercise. You can make it more or less challenging or target different muscles by doing this.
Sample Pushup Workout
- Regular Push ups – 25 total reps in as few sets as possible
- Wide Pushups – 25 total reps in as few sets as possible
- Narrow Pushups – 25 total reps in as few sets as possible
- Diamond Pushups – 25 total reps in as few sets as possible
As you get stronger add more reps or add in a more challenging push up variation.
The Pull-up Exercise and Pull-up Variations
There are pull-ups and there are chin-ups.
Usually both just get called pull-ups, but there is a distinction. Technically, pull-ups are done with a supinated grip (palms facing you, or ‘underhand’ grip), and chin-ups are done with a pronated grip (palms facing away from your body, or ‘overhand’ grip).
Pull-ups and chin-ups are very similar but they build your back and arms in a different way.
For the following section, assume you can do the same variations with chin-ups as you can with pull-ups. There are 8 Pull ups variation total:
#1. Assisted Pull-up with a Machine, Power Band or Chair
Use an assisted pull ups machine, power band or chair as a “spotter” to help you get used to performing pull ups. With a chair you spot yourself by resting your legs on it and pushing against it just enough to help you lift yourself to the bar.
#2. Regular Pull ups
The good ol’ pull up. A staple of all great back workouts.
#3. Wide-Grip Pull ups
Grip the pull up bar as wide as you can and crank out as many pull ups as you can. This is the best way to build a big back.
#4. Pull ups to the Sternum
Straight from Vince GiRonda’s toolset. Pull ups to the sternum are challenging because you pull your chest to the pull up bar. You get a great squeeze in your lats and middle back muscles with sternum pull-ups.
#5. One-Arm Pull ups
One arm pull ups work best underhand. There is no better bicep building exercises than one arm pull ups.
#6. Narrow grip pull ups
Place your hands close together. you can have them touching our inside shoulder width, both are considered narrow. Remember each hand position with train the muscle differently.
#7. Alternate Grip, or Mixed-Grip Pull ups
You grip the pull up bar over hand on one side and under hand on the other. This is a great way to train one-handed pull ups or focus on training one side at a time.
#8. Muscle ups
Can be done with olympic rings or a bar with enough clearance above it to press your self over it without hitting your head on anything.
You must be strong enough to pull yourself up fast enough to bring your torso over the pull up bar, then press down on the bar, pushing your arms straight and body up over the bar.
Sit-ups and Sit-up Variations for Ab muscles and Core Training
#1. Diagonal or cross sit ups
Touch your elbow to the opposite knee each rep. Alternate left elbow to right knee, and right elbow to left knee each rep. This twisting motion really works your obliques. touching your elbows to knees ensure you’re squeezing your ab muscles.
#2. Feet Up on a Bench Sit Ups
Lay on your back and put your heels up on a bench so your knees are relaxed at a 90 degree angle. use your ab muscles to lift your torso up as high as you can. try to ‘kiss your knees’, by bringing your face as close to your knees as possible.
#3. Legs Extended Situps
Fully extend your legs and keep your heels on the ground as you lift your torso off the ground into an upright position.
#4. Side Crunches
Lay on your side and use your oblique muscles to lift your torso up sideways.
#5. Legs Fully Extended and then retract knees to chest
Lay flat on your back on the floor, hands behind your head. Bring your bent knees and elbows together moving them both at the same time so the touch in the middle, then return to the straight position.
#6. Toe touch Sit-ups
Keep your heels on the ground and lift all the way up and forward and try to touch your toes each rep.
#7. Ab Jacks
Keep your legs straight and lift then vertically try to touch your hands to you toes while your legs and arms are pointing straight up to the sky.
#8. Crunch Wraps
No, not Taco Bell crunch wraps (don’t get any ideas), I’m talking about bringing your knees to your chest and wrapping your arms around your shins, ‘crunching’ your ab muscles.
If you have a pull up bar (you should), you can do leg raises and captains chairs to build your lower abs and obliques.
Herschel Walker Leg Training Exercises and Routine
Leg training in general is often overlooked.
Squats and sprints where the main exercises used to build Herschel’s powerful legs.
Body Squats Variation
#1. Regular Body Squats
Stand with your feet a little wider than shoulder width apart. put your hands behind your head and drop you butt down as low as you can. keep a straight back and then push yourself back up.
#2. Pistol Squats
Stand on one foot and stick one leg straight out in front of you and squat down with one leg. You can hold your arms out from for balance.
Varied distances at high intensity. Sprint as hard as you can for as long as you can.
#4. Sprints up hill
Add some elevation to your sprints
#5. Sprints with added Resistance
Tie one end of a rope around your waist and the other end around an old tire. then go run in a field. the added resistance will build legs muscles. A weight sled or parachute harness also works for added resistance.
How to Get Started with Bodyweight Training
f you can’t to a single push up while up on your toes, then do as many as you can from your knees.
Try to hold the upright push up position as long as possible so your muscles get used to the position.
From there work your way up to 10, 15, 20, 30, 50 pushups a day. It sounds daunting but building a great body takes time. The best thing you can do is try to get a little better each day.
If you want to jump start your program try to get 100 push ups and 100 sit ups a day.
Do them in the morning when you wake up. Try to do them as fast as you can but don’t worry too much about how long it takes.
If you have to do 10 pushups at a time spread out throughout your day that is OK. Just do more that the day before so your body gets stronger. If you can only do 10 push ups, then do 10 push ups. but, tomorrow do 11 push ups. Do 12 pushups the following day.
Add pull ups to your routine as soon as you can. Pull ups are great at building your arms and back. Get a Pull up Bar to put in your doorway. Start doing pull-ups the same way you do pushups.
After some time and effort you’ll work your way up to 100’s of pushups sit-ups and pull ups a day. You’ll notice your body transform and you will like your results.
The Secret to getting ripped isn’t really a secret at all. The simple truth is you workout hard on a regular basis. And you do a little more each workout than the one before. No secret technique and no need to workout hard and heavy every day. Herschel Walker is proof that all you need is determination and your own body to look awesome.
Not many people have the will or stamina to do bodyweight exercises for and hour+ every day. Serge Nubret is an exception.
While thousands of reps a day might be overkill you can still benefit greatly from bodyweight training. Aim for 100-200 pushups and sit ups a day and you’ll soon be in better shape. You’ll see muscle you never knew you had. Add in some bodyweight squats for good measure and to make it a total body workout.
This seems insane but when you think about it, at a pace of 1 pushup per second you would finish them in just over 16 minutes. That’s if you go non-stop which has never been done that I know of.
More realistically, if you do 10 pushups in ten seconds then rest 10 seconds, etc. you could knock out 1000 pushups in just over 30 minutes. That’s shorter than most weight lifting workouts!
Follow this same method for sit-ups and you have a 2000 rep bodyweight workout complete in about an hour.
Take a look at the picture of Herschel Walker in college. This is him as a Freshman. He claims he never touched a weight. We can assume Herschel walker is 100% natural in this photo. We can also assume he didn’t have the best nutrition since he grew up poor.
You can tell he’s in great shape. Better shape than 99% of people. If he was flexing you would see major muscle definition and abs.
If Herschal walker had better nutrition and protein intake when he started training, he would be 10-15 pounds heavier. Every ounce of it lean muscle.
How to Get Ripped with Calisthenics: Herschel Walker’s Workout Tips
Making progress with bodyweight exercises will require, hard work, time and dedication. you must commit to getting bigger and stronger then work to make it happen. There are four things to consider when training using bodyweight exercises:
Consistency is key for making consistent gains
Consistency will determine your success. You must train regular with intensity in order to improve. Without consistency you there are no sustainable results. It took Herschel Walker YEARS of hard work daily to build an impressive body.
Take sets to muscle failure
Taking your muscles to failure makes them grow. Muscles must be pushed passed there limits to get stronger and bigger. Make sure you take at least one set of each exercise to failure every workout.
Always push yourself harder than the day before
Do you think Herschel Walker did 1000 pushups his first day training? No, probably not. He worked up to it. It took months and years of effort. Do more as you are able. Build on each day.
Take a ‘de-load’ day if needed
A de-load day is when you lift lighter or do less volume. If you are extremely sore or worked out hard for a few days in a row, cut your volume in half and do some stretching. This will allow your muscles time to recover.
Bodyweight exercises are effective when they are done in high volume and high time under tension
Mix up your bodyweight workouts
Your body responds best to new stimuli. Use different hand position for pushups and pull-ups. Make some reps slower or hold muscle contractions for a few seconds each rep. You can use push up bars to get deep pushups and a weighted vest for more challenging reps that make your muscles grow.
Herschel Walker’s Diet
Herschel Walker is quoted to say that his diet consists of one meal a day of soup, salad and bread. He doesn’t eat red meat and will occasionally eat chicken.
To maintain that amount of muscle naturally I would conservatively
bodyweight + high activity level. To maintain his weight and muscle mass I would say Herschel Walker would have to eat between 2500-3500 calories a day to not lose muscle while staying lean.
Even the most nutrient rich soups, salads and bread might leave us short of providing Herschel with the necessary protein and calories to build muscle and maintain his physique.
Is this true?
Get Started with Herschel Walker’s Workout
If you’re a beginner, this is a good place to start as i don’t think you’ll drop to the floor and crank out 1000 pushups your first go.
Beginners is a relative term in this case. I’m going to tell you what exercises to do but you choose the volume based on your ability.
The Herschel Walker workout for beginners consists of 4 exercises:
- Pushups – 100 reps in as few sets as possible
- Pull ups – 50 reps in as few sets as possible
- Situps – 100 reps in as few sets as possible
- Body Squats – 150 reps in as few sets as possible
- Sprints – 10, 40-yard sprints as fast as possible
This is a total body workout. It’s simple, extremely effective and can be done anywhere..
Still Skeptical of bodyweight training?
I’m showing you what’s possible, not what’s probable. Not many people will do 1000’s of reps a day. The only way to know for sure is to do 1000’s of pushups and situps a day for 3-5 years. Unlikely you are up for that challenge.
I believe it is possible – There are few things to keep in mind here:
- Muscle adds weight to your body, more muscle means more resistance so your muscles must continuously get stronger as you grow. Bodyweight training builds muscle mass. Muscle mass makes you look bigger.
- Bodyweight training gives you muscle density. Muscle density makes you look ripped.
- Bodyweight training is low risk for injury. Which means you don’t have setbacks when training.
Is Herschel Walker Natural?
A thinking man has to questions how Herschel Walker is in such great shape. He’s a gifted athlete with a strong physique. No doubt about that. He has tremendous work ethic. He’s naturally gifted and has great genetics.
In college he was well built but not jacked. He played at an elite level and broke rushing records. He’s a freak athlete. 1 in 1 million+. It’s possible that herschel walker at 54 could possess his physique naturally but something seems off.
Hershel Walker was 52 when picture above (first picture in the article) was taken. He has been doing bodyweight training for 35 years.
It just goes to show you that a great body can be achieved when you a determined to get it. The Herschel Walker workout is all about discipline and constancy.
To analyze whether Herschel Walker is natural or not we need to look at the facts not the average.
Let’s assume what Mr. Walker says is true:
- Herschel works out everyday
- He only does bodyweight exercise
- He only eats one meal a day consisting of soup, salad and bread.
Before and during this time he claims to only have worked out using bodyweight exercises. This could be true.
Things get murky when he says his diet consists only of soup, bread, and salad and he eats one meal a day. I doubt this was the case his whole life. Unless that meal has over 250+ grams of protein, there’s just no way. he could maintain his muscle naturally. And if it’s the case now and he still is extremely ripped. You could make a case that he’s on testosterone or other performance enhancing drugs..
It’s possible Herschel walker is natural. Or at least was natural for a while. Professional sports provide an environment that accommodate steroid use. Performance enhancers like HGH and others are part of professional sports culture.
Do I believe it’s possible to build a great body like herschel walkers, naturally? Yes, you need to be a man on a mission to workout every single day for years and years. Herschel worked out for decades and rarely, if ever, missed a workout.
A lot of you will call bullshit, claiming that Herschel Walker used steroids. I do not know for sure. But let’s look at the Facts.
How do we know Herschel walker worked out every day. i don’t know that for sure either. But I do know he was picked on and poor growing up. If yo were bullied you know that it can make you think about it every day. It can drive you. you can use it as fuel to get better.
Footballs a game of emotion I’m sure Herschel’s an emotional guy behind the scenes. (You need to be to psyche yourself up enough to perform like he does). He channeled that raw emption and power into his workouts. Working out was his outlet. and his chance at a better life. That part kept him motivated i would say.
On the other hand:
As you get older you develop muscle density. This makes your muscle look harder, fuller and more defined as you mature. The picture of Herschel in MMA he looks especially ripped because he shed lots of fat pre-fat to make weight and be in prime fight condition. If he has absolutely perfect nutrition then he could pull this off. Keep in mind he doesn’t walk around like this all the time. Maybe he’ll cut, bulk or juice depending on upcoming events on his schedule.
Herschel Walker’s Mixed Martial Arts Debut
Benefits of Bodyweight Training
Bodyweight training is completely underrated. The funny thing is that it’s mostly underrated by beginners.
When I look around my gym, I see guys trying to get in shape with weight training. I NEVER see novice trainers doing bodyweight exercises.
I’m not knocking them – getting to the gym is the first step to improve – but they would be better suited to workout with bodyweight training for at least part of their workout.
If you can’t do 10 pushups in a row with perfect form, you have no business touching a weight.
Weights aren’t magic, guys. Training the right way is what gets results rather that with weights or bodyweight training.
Bodyweight Training Gets Results. Period.
Bodyweight workouts will get you in great shape, no doubt about it. Bodyweight exercises can build muscle, build strength, increase flexibility, burn fat, build endurance and completely transform your physique.
Most military workouts consist of calisthenics. Boot camp is all about bodyweight training. Even special forces focus mainly on pushups, dips, sit-ups and pull ups for their strength and conditioning training.
Men can build a great foundation of muscle with bodyweight exercises that will last for life. My grandpa was in the army during World War 2 and still has biceps like rocks at 90 years old – decades after his military service.
Bodyweight Training Builds Functional Strength
Functional strength means getting strong in ways that help you do physical activities with easy. Carrying all the groceries in one trip up 3 flights of stairs without breaking a sweat is functional strength.
Since man could stand upright he’s been conditioning himself by sprinting, pushing himself off the ground and pulling himself up trees and cliffs. Cavemen didn’t have chairs. They squatted to relax. Most people that try this would fall over or their legs would shake. We’ve forgotten the art of bodyweight training.
Our bodies are designed to do bodyweight training. Build muscles the way nature intended by pushing and pulling yourself against gravity. Bodyweight training keeps you fit for anything life throws at you.
Bodyweight training is great Conditioning
Herschal walker was a lean 225 pounds in college because in order to build muscle with bodyweight training you need to do a lot of volume. The more volume you do the more calories and fat you burn.
Bodyweight training can also double as a cardio workout if your pace is fast enough. This strengthens your heart and lungs, thus improving oxygen delivery to every cell in your body.
Bodyweight Training Improves Posture
Pull ups are the best for straightening out a hooked spine. Strengthening your back muscle will pull back rolled shoulders and make you stand taller.
Calisthenics Improve Balance and Muscle Symmetry
You should strive for balance in everything you do. Balance allows you to train harder and stay safe. Good balance is a must sports which makes calisthenic training great for athletes.
Avoid muscular imbalances at all costs. Muscle imbalanced are annoying and look bad, making all your effort and time spent in the gym less worthwhile. Whether you’re training for form or function, body symmetry is key to maintain a balanced and healthy physique.
Improve core strength and train your entire body as a single unit
Core strength is crucial for overall health. Everything movement you make engages your core muscles. you need a strong core to build strong muscles everywhere else. Training your body as a unit makes muscles grow at the same rate and flow together nicely.
Calisthenics are safe and reduce injury compared to weight training
Bodyweight training is very safe compared to weight training. You’re less likely to get injured with pushups and pull ups then you are with bench press and deadlifts.
Bodyweight training Keeps Joints Healthy. Bodyweight training keeps your shoulders, knees elbow and hips healthy because of the natural range of motion used during bodyweight exercises.
You don’t have to worry much about hyper-extending, straining, pulling, or tweaking a joint with bodyweight training like you would lifting weights.
Just use good form and really focus on keeping your muscles flexed at all times.
Bodyweight workouts can be done anywhere at anytime
You can get a great workout with calisthenics at home, the office, the park, in the mountains, the dessert or a damn cruise ship. No gym required.
Herschel Walker Now (Updated 2016)
at the time of me writing this article herschel walker is 54 years old and still ripped beyond belief. He also claims he can run a 4.3 second 40 yard dash and wants to play in the NFL again.
Shit, I say give him a shot. Will we see Herschel Walker suit up this fall? Maybe – he looks like he could out play most guys half his age.