The Path To Getting Strong & Flexible

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GENERAL FLEXIBILITY:
Pike / Hamstrings Follow Along: • Discover Your Hamstrin...
Squat Series: • Squat Flexibility Series
Squat Follow Along: • 15 Minute Beginner Squ...
Shoulder Advice: • Build Strong & Flexibl...
Shoulders Follow Along: • Quick Shoulder Mobilit...
STRENGTH SPECIFIC:
Planche Routine: • Beginner Planche Routi...
Planche Advice: • Planche Training Tips ...
Tuck Planche Problem: • The Tuck Planche Probl...
Front Lever Routine: • Beginner Front Lever R...
Front Lever Advice: • Front Lever Training T...
HSPU Routine: • Beginner Handstand Pus...
HSPU Advice: • HSPU Training Tips | 2...
OAC Routine: • Beginner One Arm Chin ...
OAC Advice: • One Arm Chin Up Traini...
FLEXIBILITY SPECIFIC:
Pike Advice: • Hamstring Stretching |...
Pike Follow Along: • 15 Minute Hamstring Fl...
Front Split Advice: • Front Splits | Do It R...
Front Split Follow Along: • 20 Minute Front Splits...
Pancake Advice: • Pancake Stretch | Do I...
Pancake Follow Along: • 15 Minute Pancake Rout...
Middle Split Advice: • Middle Splits | Do It ...
Middle Split Follow Along: • 20 Minute Middle Split...
Bridge: • Bridge Tutorial (IN DE...
This video shares a summary of my advice to my former self beginning training and working towards these advanced bodyweight and flexibility goals. It can appear online if you’re not committing 4,5,6 days a week then you’re not doing enough to reap the benefits but this is the furthest from the truth; something is absolutely better than nothing. Whilst we can delve deeper into the rabbit hole and explore the different goals our body is capable of, it is important not to lose sight of the bigger picture; we do it consistently.
TIMESTAMPS:
0:00 Will You Climb The Mountain?
0:12 Long-Term Consistency Trumps Short-Term Intensity
0:36 How To Train Strength For Beginners
2:22 How To Train Flexibility For Beginners
3:08 You Don't Need To Spend Hours Training
3:40 You Need A Plan!
4:24 Focus On The Big 5 Moves!
5:15 Specific Training Approach
6:43 Measure Your Progress!
7:09 Things Don't Always Go To Plan
8:00 It's Not About Reaching The Summit

[@BodyweightWarrior]

Don’t miss the free example workouts from this video for you to download and save! www.bodyweightwarrior.co.uk/blog/path-to-strong-and-flexible

[@DGood618]

Tom, this video ought to win some sort of KZbinr award. I’m sure this took considerable planning and coordination. This is a masterpiece of giving advice in a non-sensational way. Great job tying in the view of a mountain and the experience climbing a mountain and linking that to fitness and self improvement.

[@BodyweightWarrior]

Thanks! Learning the process to telling better stories

[@AntranikDotOrg]

@@BodyweightWarriorI'm learning the same process as well! Apparently we are wired for stories. When we hear a story, we imagine ourselves in it and we feel the emotion. And when emotions are incited, that's 1000x more persuasive than just hearing facts!

[@ashlieperez3755]

I started watching your videos about 5yrs ago and was surprised by how much I enjoyed adding stretching and mobility to my daily routine. It has tremendously benefitted my “fitness journey”, and this week I’m starting my own mobility class at the gym I work at. I’ve learned a lot from you and now I get to teach others, and hopefully have a positive impact on their lives as you’ve had on mine. Thanks, Tom! 😄

[@robinrosine9586]

As I get older I’ve realised various things that help me in life as well as my training. It’s nice to see the similar thing on your channel. Thanks for your your new content. Very much appreciate 😊

[@MartyMJC]

I have also really changed my training around. I started calisthenics and Handstands around 2019, but i recently stopped due to both life stress and getting various injuries from doing Handstands. But i also realized, I wasnt enjoying it. In fact i really found it boring and sometimes dreadful to go and train. 2 months ago, i got back into training Boxing and Muay Thai like i did back in my late teens, and im enjoying it just as much as i did back then. Its important to realize that goals and life changes and you need to find out what you are passionate about. Thank you for sharing this video Tom😊

[@josephkelly6681]

I did BJJ and never really enjoy it and now in my 50s went back to muay thai and boxing and off days run, kettlebells, bodyweight, whatever. No real goals. Just enjoy it and neve rbeen in better shape.

[@tommyjohn_45]

Really enjoying this series, focusing from the grind up. Cheers

[@antlerman7644]

Really helpful timing, at a holiday in Thailand with my partner, when I want to get back into the swing of everything when next semester starts up again in September.

[@GenerationHollow]

Fantastic video, practical, and conceptual, brilliant work!

[@avisavis123]

This is so valuable Tom... You've no idea how helpful this is. Please make videos like this. A lot of times people focus too much on specific exercises and rarely teach people how to build plans on their own. I did calisthenics with about 70% consistency and everything hit a halt with COVID and a minor injury. Now getting back to the bars is humbling and sometimes frustrating to know that we've lost every bit of progress. But videos like these give hope, give direction. Please make more of these. Thank you so much. 1. How does a beginner start (You've addressed it here) 2. How does he proceed to intermediate levels This is the most important - how to stay consistent and what has motivated you? You are gem man, remember that!

[@ENev68]

Absolutely wonderful 💯 Thank you friend 🤙🏻

[@godwin_njoroge]

Loved this breakdown Tom. Happy to see you back as well

[@samlingtebu]

I recently started doing Acroyoga, and it became very apparent to me that my general strength is… very subtle lol. I’m not so much into going to gyms, but i found your lockdown train-at-home routine. On my second week now, and impressed with how much easier the sets have become already! Thank you so much for giving out all these really basic, founding workouts that truly has made my goal (practising acroyoga) so much more achievable and clear in sight.

[@rozkek6697]

Awesome video, inspiring on top of the discipline and motivation I've accumulated over the past 6-7 months of training. Also, not having music in your videos is what makes them more inspiring and easy to listen to since it feels like you are genuinely giving advice and teaching what you've learned instead of trying to sell me cheap short-lived hype.

[@BodyweightWarrior]

100%, fitness should be a piece of everyones life. The biggest challenge is meeting people in a way they can actually do it

[@tiemokoniambele4789]

4:38 Very humble of you and thus, humbling. Thank you !

[@thelonesomewanderer8359]

Tom I've gotta say, after doing your follow along flex routines and working out for 2 weeks now, when I went and climbed pen y ghent the other day it was so much easier on my body than the other Yorkshire peaks. Can feel such an improvement in just 2 weeks. Thanks mate

[@tc-3]

Thank you for all the info you've provided throughout the years. I can't even begin to explain the role you've played in shaping up my outlook on strength and flexibility training in the past (almost) ten years. Glad to see you back with these kinds of videos. Keep them coming!

[@BodyweightWarrior]

Wow, thank you!

[@bensun432]

thank you, this video is extremely helpful!

[@JoshuaKeel]

Good stuff, Tom.

[@user-im7hr7to4f]

really enjoyable and helpfull videos , thank you Mr tom😍

[@hussain7md166]

You are my hero. I can’t thank you enough.

[@carriesibbald]

Such an informative video, thanks so much. Will be rewatching this one a few times 😊

[@gabrielsteele5121]

Great video!

[@sergioabreu-g]

Wonderful advice! I would also add that training push/pull/squat/hinge is not only for beginners, but it should be the basis of your training at any level. These four patterns are everything you need to build and maintain a strong balanced body. I focused on calisthenics for about 5 years and then started trying some different sports, I just kept training these basic movements and both my strength and physique have remained the same. I obviously lost some specific adaptations, but whenever I go back to calisthenics I just need a few weeks to regain my previous level. To finish this off, I have to say that I have been following you for many years and you're still making great content!

[@plnkfloydian7814]

Man I’ve had your app on my phone for over a year and just recently opened it and browsed around, did one of the free programs and had really productive sessions. Became a annual member to get progression and cues. Really solid implementation on the app. Wish I had done it sooner.

[@BodyweightWarrior]

awesome to hear!

[@deshanchandimanagodavithan8527]

You are the good teacher Mr tom.

[@umzhan28]

Thanks for sharing your journey. It’s very inspiring. Wish you a full recovery ❤️‍🩹

[@renemary4109]

Glad I watched this video. Inspiring to motivate myself. Great video. Shared sentiments of others commenters.

[@vatoloco_swe1992]

Bro, this video came right on time! Been doing basic training for a while now and really needed to hear that I was on the right path! Love you're videos keep em coming bro! ❤

[@BodyweightWarrior]

keep it going 💪

[@shavindrasukdeo3053]

Excellent video. Your videos are inspirational.

[@veikkakorhonen]

Educational and extremely useful video. This video came just in time as I'm looking to begin training for more specifics with strength and mobility. Thanks, Tom!

[@BodyweightWarrior]

good luck!

[@ericpatterson5050]

Always good to see you Tom.🙌🏿🧘🏾‍♂️👊🏾💜

[@petermarshall7882]

I've saved this to use as a constant reminder.

[@u2bevet]

Thanks!

[@christopherkevan7670]

Wow bro Really awesome video Much respect

[@user-ox9ki4fb4j]

Very helpful content! Thank you Tom!❤

[@BodyweightWarrior]

Glad it was helpful!

[@manusego]

Thanks for your vids. They all are really interesting and motivating to make progress. I love the way you progress in all to get a perfect body. 👏👍💓

[@FedericoRodriguez-sc3gv]

Thanks for sharing ❤

[@BodyweightWarrior]

No problem 😊

[@arthurzaneti-cx2en]

Really appreciate the work you are putting out, man, it truly inspires me deeply. I will be working on my front split and a 200kg deadlift for the moment. Wish me strength

[@BodyweightWarrior]

impressive combo!

[@alexsrson]

This is so helpful! I’ve been feeling stuck lately, as I feel like any time I open a social media app I’m bombarded by videos telling me I should be doing this stretch and that stretch. I’m looking for something simple that covers all my bases, and this is it!

[@BodyweightWarrior]

Glad it was helpful, get the basics covered and then sprinkle on some magic later on

[@alexsrson]

@@BodyweightWarrior Thanks Tom!

[@Jasn00sh]

Yes Tom.

[@humble_integrity]

i think the general fundamentals is something you can always widen always improve upon

[@sb-mn8lj]

I would also find some metrics concerning endurance training (running) very important. More important than middle splits or front lever example. Especially for long-term heatlh. Other than that, I find the laid out structure super helpful, and greatly simplified!

[@BodyweightWarrior]

absolutely. Whilst not the focus of this video, i think this is the other biggest component. It's deserving of a video all by itself really.

[@ihadnoideathatgoogleallowe6551]

Just found you when searching for flexibility routine for runners and I've realized how stiff and inflexible my body is. Also I'm not that physically strong in terms of strength. lol. I've been running for a while now and I just built up my endurance.

[@grunow]

The older you get the more you have to listen to your body because injuries can ruin a whole year of trainning. Dont rush, just enjoy the process and if you dont get a goal, be ok with that, you have made enough, that is more than nothing.

[@BodyweightWarrior]

100%

[@northlondonkyokushinkatecl7674]

Pure truth of trening❤❤❤

[@Bazilisk_AU]

I love the thumbnail, I though I was gonna be shown some sort of path to knowledge that leads to fitness salvation. … and it delivered !

[@thanksgivingh6185]

great video tom, i know you've said these things before, but nice to be reminded. anyone reading should definetly check out his Big Five Upper Body Movements, Basic "Big 3" Lower Body, and Flexibility Level videos as well.

[@etiennecarter]

Great stuff Tom! Did you get a new camera? Video quality looks amazing ❤

[@BodyweightWarrior]

same but now extra pretty scenery ;)

[@Beaudog7420]

Hey Tom could you please do a video on Cossack squat flexibility. I love you vids mate👍

[@MarinoSimonetta-zn2dh]

thanks Tom for everything. I didn't ask you something yet in the comments. Do you have some flexibility training or exercises that you recommend to realese inner tight? greetings from Italia

[@BodyweightWarrior]

tailor / butterfly pose

[@MarinoSimonetta-zn2dh]

@@BodyweightWarrior thank you :)

[@Topself24]

I want to move like how I did when I was a child. My friends and I did calisthenics unknowingly at recess. Monkey bars, hand stands, etc. I want to get back to that

[@johnnyOslo]

wow where is that mountain in scotland, absolutely beautiful

[@fluffy_88]

Maybe it's Ben Lomond viewed from the other side of Loch Lomond?

[@imblueeee]

how does this video tie-in with the iron flexibility program ? I'm currently following that program and it tackles all the basics for the big 5 (Session A and B per week). Would it be better to focus on a subset and do session A or B twice a week ?

[@BodyweightWarrior]

I would say that Iron Flex is a good all round flexibility program but you will need specific work to progress to splits. I would consider adding additional volume to either bridge or front split on A and pancake or middle split on B. Pick 2 and add the extra work on those days to see more specific progress

[@colinh9454]

How do we convert the flexibility we gain through training movements like the pike, bridge, and pancake (for example), into mobility where we are strong throughout the entire range of motion or maybe the bulk of it? Maybe I am over thinking it, but in the context of athletic performance it is my understanding that mobility is more important than strength or flexibility alone. For context I am talking about mobility in the context of jiu jitsu specifically, but I understand that mobility is very much defined by type of sport.

[@BodyweightWarrior]

Flexibility = mobility. There isn't a zero sum to either but a huge transfer. Most of the methods I share a mix of active and passive work that will lead to more range in general. As your flexibility increases, you will have access to it during your activities. If you're particularly concerned, focus more on active components of improving range.

[@zandvoort8616]

I hate static stretches. Can you put up a dynamic mobility program similar to yoga please?

[@BodyweightWarrior]

either or fit this approach well. Just choose a active / dynamic option for your flexibility training. Most of my routines use a mixture

[@phillippearce9680]

👍

[@palindrom8369]

Really Dude, you look like an Artwork from Michelangelo.

[@samsam-nh9xi]

I streched for split 3 years ago i didnt get split...i can do pike touch floor with finger and do poor bridge and i cant do split i dont feel flexible.....static stretching isnt effectif for me.

[@BodyweightWarrior]

plenty of active options out there!

[@thisthatntheother747]

Love your content! But I gotta say... dang your gorgeous. Ok I'm back. Yes wonderful, well delivered messages that is beautifully crafted and spot on.

[@jehywa]

💪👊👍

[@ninja8flash742]

i havent watched the video all the way through yet but i can do full middle splits and i cant do a full squat lol

[@builderb6337]

8:47 look what she's showing you with her right hand 🤔😂

[@BodyweightWarrior]

👀

[@precioum]

one of the few tall guys out there. most of the vids are made by these 2 feet legged midgets

[@BodyweightWarrior]

😂👀