Bodyweight Brigade

Every program we run across the year builds toward something.

Elevate is the first checkpoint - 10 weeks of skills focused training.

Games is the second - 10 weeks of strength focussed training.

The rest of of the year prepares you for this.. because these are the 2 events where you see exactly how far you’ve come.

And these girls are killing it.

Female bodyweight strength progressions are incredibly nuanced.

→ You can’t just add a band as a form of regression
→ You can’t modify a movement just so it’s accessible
→ Every movement must have a development intention behind it

That’s what the Bodyweight Series workshops are built around.

If you’re a coach who is struggling to develop your Female Bodyweight Athletes in these areas:

1. Handbalancing
2. Pull ups & Muscle ups
3. Levers & Statics
4. Mobility

Bodyweight Series: Coach Edition is for you.

Starting 21 June. Link in bio.

Part 2:

Your plateau has nothing to do with how hard you’re training. Female athletes are the most under programmed population in bodyweight strength training and your progress is paying the price for it.

Comment “skill” and we’ll send you the link to the Bodyweight Series - 4 strategic workshops for coaches and athletes built entirely around this.​​​​​​​​​​​​​​​​

Part 1:

Your plateau has nothing to do with how hard you’re training. Female athletes are the most under programmed population in bodyweight strength training and your progress is paying the price for it.

Comment “skill” and we’ll send you the link to the Bodyweight Series - 4 strategic workshops for coaches and athletes built entirely around this.​​​​​​​​​​​​​​​​

Handstand scorpion push up is its own movement that happens to be more accessible because the chest position reduces load compared to a standard HSPU. Different stimulus, different skill and worth training in its own right.⁣
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𝗕𝘂𝘁 𝘁𝗵𝗶𝘀 𝗿𝗲𝗲𝗹 𝗶𝘀 𝗿𝗲𝗮𝗹𝗹𝘆 𝗮𝗯𝗼𝘂𝘁 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝗵𝗼𝘄 𝘁𝗼 𝘀𝗽𝗼𝘁 𝘆𝗼𝘂𝗿 𝗮𝘁𝗵𝗹𝗲𝘁𝗲.⁣
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In any concentric movement, your athlete isn’t equally strong throughout the whole range. There are sticking points. There are points where they’re stronger and moments where they’re weaker. Your job as a spotter isn’t to just help them stay up but also to determine at which point to assist more.⁣
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That’s incorporating an external accommodating resistance - this is where you adjust how much assistance is given based on where they are in the rep. And the only way to do this well is through feel - where you sense the balance, effort and the moment you need to step in.⁣
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𝗜𝘁’𝘀 𝗹𝗶𝘃𝗲 𝗳𝗲𝗲𝗱𝗯𝗮𝗰𝗸 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗰𝗼𝗻𝘁𝗮𝗰𝘁.⁣
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Its a two way signal where the athlete builds trust through the confidence of your assist - The contact has to be steady enough that they forget it’s there.⁣
Spotting is a skill. It’s actually one of the more nuanced things you can learn to do and when you get good at it, it changes how much you can teach someone in a single session.