How To CREATE Your OWN Program

[@willpeachable]

Mate you have a brilliant, brilliant talent and ability as a teacher with all this. I'm an older guy, 30, British, and been training a while but am getting so much out of your vids. I'm a subscriber but felt compelled to let you know you are doing an amazing job.

[@atulshenoy6970]

Hey Tom, I started training seriously since the beginning of this year. Spent the last 4 four months mastering my crappy form of the basic moves. I really found your​ video enormously educating. Now I can aim and train for more complex calisthenic moves in a much more systematic way. All thanks to your​ guidelines :) Plus I subbed, cheers from India ^^

[@BodyweightWarrior]

Awesome man great to hear, good luck with your ventures :)

[@travelwell6049]

Tom, I love your videos. They are so clear, informative and well presented

[@BodyweightWarrior]

thanks for the kind feedback :)

[@daddyboy1814]

Hi Tom, much love from Trinidad And Tobago. Your videos are inspirational and extremely educational. I do enjoy the contents. Keep up the good work.

[@doc-v1q]

This is one of your best videos so far man, i just created my own program, following your instructions. Clear, humble and simple, you're getting better and better at videos. Keep pushing (and pulling) man!

[@BodyweightWarrior]

+Luca Marziali Thank you bro that means a lot! Let me know how you find it :D

[@theroamingronin3199]

Great vid I'm implementing a lot of your content day to day, currently I'm using a mixture of the full body mobility and flexibility routines and group them with rotator cuff exercises to recover I do this 4 days a week and then the evening relaxation routine on rest days it's helping my mobility and recovery tremendously this will be a great way to progress and move beyond the rehab/prehab period onto a path of progression, I also think your pattern of holistic training and life style lends itself brilliantly to my persuit of mixed martial arts and generally living a good life, been subbed on various account for a good while and will be for a long time, a massive thanks to as im training to be a pt and hopefully more largely because of your work.

[@ofri9202]

Just found your channel and its exactly what i was looking for

[@blackleaf1128]

Thats Great , the way you explained everything , step by step. it helps me a lot. even for all the other sectors in life, this system is useful. - big up from Germany/France

[@BodyweightWarrior]

+jalap eno Thats great man, thank you! I absolutely does. I'd love to see how you get on so please tag me on instagram @Morningtom or #VitalityAndAgility

[@blackleaf1128]

+Tom Merrick i aint got instagram, but i already subscribed to your channel. -- how would you make a programm to learn the bar muscle up? ( essential exercises and practice time , for example) thx

[@BodyweightWarrior]

+jalap eno Awesome! Well I would recommend splitting the exercise up into smaller parts. So starting with pullups/explosive pullups and straight bar dips. Work with reps of 4-8 reps for power/strength and enough sets to promote change (3-6ish). Once these become comfortable I'd say go with eccentrics, starting in a locked out dip position and going down as slow as possible until you reach a dead hang position (a backwards muscle up essentially). Good luck!

[@blackleaf1128]

+Tom Merrick Great Thank you very much Tom. I'll give it a try! the frequency high, every other day?

[@BodyweightWarrior]

As often as you feel well rested. I would say if you train 3 sets at a time you could easily go for 4 times a week :)

[@ElreyRayo]

Gracias! good advice, greetings from Texas

[@dantelima7835]

I have been digging around to find a useful video like that with a quality explanation. Thank you Tom, this content will help me a lot. :)

[@ElJorge91]

Hi! Thanks for the video. I think this is one of your best contributions so far, because allow us to put all kind of differents exercises in the road to get our goals. I just want to know, How long the microcycles should take? I'm thinking on 5 weeks of training, deload for 1 week an then test the results.

[@MrNikkiNoo]

Great stuff. I've used a few of your vids and I am extremely grateful. Thank you, thank you, thank you!

[@TheBigBawaal]

Your work has been of great help buddy. Thank you. Keep it going

[@BenHermans0]

Hey Tom would you think this is a good training plan? I am 4 months already into calisthenics so my power is not that great yet, so I still need to develop a lot of strength but I also want to work on handstands since it's a basic calisthenics move (aiming for 10 seconds with good form) This is my plan: Monday: Core and upper back Tuesday: Full handstand workout (core and shoulder holds for strength + drills) Wednesday: Legs (might be just HIIT because knee injury might prevent me from carrying heavy loads on knees) Thursday: Biceps + triceps (gym rings, dips, diamond pushups, bicep pull ups,..) Friday: Full handstand workout Saturday: Chest Sunday: rest On days where I do not train for handstand I still do 10-20 handstand attempts in terms of consistency after warm up If you need more detail on what excercises I do or so I would love to give you a more detailled version in email if you need that :) thanks

[@dexistence19]

This is extremely helpful man! Thanks a ton. Also, what program did you use to create the pdf document of your current program? I really like the layout

[@BodyweightWarrior]

+dexistence19 awesome dude! I used photoshop :) it's a custom made template. I'm a design student/ux designer haha

[@MH-ex9vx]

this video is really great i looked for something like this really long.I would like to ask you about 2 prerequisites. I fight with Free HS and False grip hang. Can i do them before every training also before lower body training ? because i think that only 2 time a week should be a little.(i train 4x a week in 2x upper and2x lower body split.) and i would like to ask you about progressions for example with ring dips. Can i choose this scheme(set/rep) : week 1: 5x3 week 2 :6x3 week 3: 7x3 week 4: 8x3 week 5: 4x4 week 6: 5x4 week 7: 6x4 week 8: 3x5 week 9 :4x5 etc ? :)

[@BodyweightWarrior]

+matko hocht including hanging and handstand work before lower body will be fine. I would say you could do these sort of exercises on off days too, if your wrists felt ok to do them. Ring tricep dips (like bench tricep dips but using the rings) are a great progression for standard ring dips. Also just holding a ring support hold with the rings turned 45 degrees out will help a lot. I would recommend. Working progressions you can find on youtube for sets of 5x5/4x6/3x8 will help you be on you way :)

[@MC____]

Hi Tom, would u put any restrictions on this type of training considering I have just recovered from a torn rotator cuff. I am enjoying your videos and have no intention of going back to heavy lifting. I am hoping this will be my approach to strength training from now on. Thanks for the advice

[@BodyweightWarrior]

Match Aney yes. You’ll want to apply some form of rehab protocol :)

[@AngelsofDeath]

This is really helpful! Thanks a lot for sharing this with others, I'm sure many people will find it useful. Good luck with the training!

[@BodyweightWarrior]

Thanks bro! Hope it helps you too!

[@winsterium4083]

Tom "We're all just beautiful little unicorns" Merrick

[@victorbustillos3156]

Another great video, thank you!!!

[@XarBeats]

This is gold. Thanks

[@BodyweightWarrior]

Glad you enjoyed bro!

[@shima953]

Thanks! This truly helped me a lot! One question though, is it possible to work on a skill such as Planche but also do like a push day? Or should i keep my workouts less intensity but more frequency? Thanks!

[@BodyweightWarrior]

Planche would sit on a push day perfectly fine. You do however want to keep the frequency high for that skill. I would recommend training it 3-4 times a week. If you're new to planche maybe only 2 times. You could use a push pull split, and train planche on push days but then add extra planche sessions in and around your other days (providing you have enough recovery in between). Something like: Push Pull Legs with planche (3-6 sets at start) Off Push Pull Off Let me know how you get on bro! :)

[@balla.coi.lupi_]

Great video man, really liked it. May i ask a couple of things? How many prehab exercise should i have for workout? I mean, there's a lot of stuff to do: rotator cuffs, posterior delta, middle/lower traps, pronation/supination, wrist extensor (and improper alignment exercises for wrist in general). I usually do external rotators 3 times a week ( 1 with arm adducted 2 and abducted) lower traps thrice a week and a giant sets of wrist extension, first knuckle raise a palp pushups thrice times a week. I'm trying to prioritising, but i also dont want that other stabiliser to fall behind. Am i doing too much? (counting that i already had my strength session, and i still have to do my mobility work after that) Second question is: how should i organize my lower body mobility? It's such a difficult subject, when it comes down to organize that kind of training.. Should i split in posterior and anterior chains? And how many times a week? And what about bridge and stuff like jefferson curl? should i have a back mobility session, or it would be better to pair it with the lower body? Thanks for the video, it was really helpful!

[@BodyweightWarrior]

+ciao90ish I'd probably try and keep the pre-hab simple. One exercise (3-5 sets) at the end of training to balance out the work, usually external rotation (like cuban curls and YTWL raises). You should be working your mobility while training a lot of the time by putting it through challenging movements and ranges of motion. You can always incorporate active rest i between sets where you perform a mobility exercise related to what you're training, for example loaded stretching the lats when pulling or working the posterior delt between pushing sets, it doesn't have to be super intense. Stuff like wrist conditioning and mobility can be done here and there throughout the week, especially on rest days if it's not too intense. So in summary, more intense pre-hab use at the end of training and more gentle stuff like wrists can be performed whenever really. I would say, as mentioned in this video, try to simplify. Reduce your goals to a manageable amount. Get your base level of mobility first. Can you squat comfortably? can you touch your toes? etc. Start with general and basic mobility and then when your general mobility improves, start worrying on the specifics and weak points. Again your training should be working this mobility too. I'd recommend pairing the bridge either with off day rehab or at the end of an upper body or pulling workout. Jefferson curl is probably more leg focused so that would be more aligned on a lower day but again can be worked in rest days as it isn't super intense. Hope that makes sense bro!

[@balla.coi.lupi_]

+Tom Merrick Definitely makes sense, and i really like your point of view. mobility is a major issue because it's really time consuming, and i like the idea of doing it throughout the sets. I think that gymnastics bodies programs also use this kind of approach. So, to be clear, i should do mobility work for the muscle that i'm using for that exercises? For examples pushups-shoulder dislocates or dips/shoulder extension exercise.. stuff like that? Thank you Tom, i really appreciate your reply, and i look forward to your next video! Greetings from Italy, Michele

[@BodyweightWarrior]

thank you, inspired very much from gymnastic bodies and climbing. Umm tend to take a corrective approach so if you're working a push couple it with external roation or something balance the movement. This could also be stretching the pec but I'd try to keep it loaded. No worries bro! Good luck

[@balla.coi.lupi_]

+Tom Merrick Got it, thanks again! :)

[@beales1987]

Just found this, really helpful. Your content is intelligent and useful. Looking good mate. Keep it up.

[@BodyweightWarrior]

Glad to help Andrew :)

[@CEPTime2Entertain]

First of all I think this is a great video period. A few minor issues is that for plan to truly be considered as a program, it would need to be periodized, which wasn't really covered. I feel this is more of great way to organise movements, more of a training split. Maybe i am being too critical, apologies if I am. It's just i wouldn't want someone less aware to confused. Continue with the content bud!

[@BodyweightWarrior]

Yeah you are completely right. This is more of a way of organising a split and I do kind of mention using a deload and reflecting on the program then tweaking and the end of a phase. I don't personally use to much periodisation as I leave my own programs very open (eg straight arm planche exercise 3-5 x 3-10 reps or equiv.). This allows me to mix things up a lot without actually rewriting a program. Everything from the exercise itself to rep range, even things such as tempo will completely change a workout. Thanks for the analysis though, I'll put some thought into it in the future

[@CEPTime2Entertain]

+Tom Merrick To be honest I do the same for my own bw workouts as i am new to bw training, I'm currently reading through 'Periodization by Tudor O. Bompa and G. Gregory Haff' for my studies to being a strength and conditioning coach hope it helps me with my bw training

[@BodyweightWarrior]

Ah nice man. I've experimented with Body By Rings, Bodyweight Evolution, Gymnastic Bodies and Overcoming Gravity along with tinkering with so Ido Portal stuff. To be honest training is important but it shouldn't be that complex. There is method to the madness but don't paralyze yourself worrying about the minutia. Get out there and move, experiment and you'll progress awesomely :)

[@CEPTime2Entertain]

+Tom Merrick For general people yeah definitely, for athletes or where you make a living of it then the minutia is important, the people I hope to train, along with everyone else

[@BodyweightWarrior]

Jamie Jackson for sure! Well study up, there's lot to be learning. I'm more interested in a generalist approach. Improving nutrition, lifestyle and just feeling great. Being able to do a planche would just be a bonus haha.

[@vasilisbalafas7109]

Great video! I had all those principles in my mind as a theory and I was seeking validation! Awesome content keep it up!

[@BodyweightWarrior]

Good to hear dude! :)

[@wihanuys]

The "Hi!" Sticky note in the beginning got me😂. Great video

[@joseamaro9363]

Very helpful Tom. Thanks a lot :)

[@elisabattle8456]

I am a 64-year-old with a Master's Degree in Exercise Physiology from Penna State U. I have been training for various sports since 1977 and have paid my dues in pain/time to reach my athletic goals. I believe and appreciate everything you introduce in this video. However, I feel strongly that exercise, for the general population, should be regarded as merely strenuous play, with an emphasis on play. I believe that, especially for the population who no longer engages in sports in which everyday is spent following set routines/reps in order to reach their individual goals, exercise should not be polluted with sets/reps/formats. This takes the play out of the equation. Yes, proper form should be employed at all times; however, for the vast majority of the population less regimen within a program is preferred in order to keep enthusiasm high and not turn the exercise session into an extension of the work day. My workouts are quite intense for a 64-year-old, but I am able to train 7 days a week because, as a computer worker, I need to balance the detrimental effects of being desk bound 50 hours a week with strenuous movements. High intensity pushing/pulling/diagonal movements with resistance bands, gym rings, primal movements, 10/16 pound sledge hammer routines with an old tire, etc. can be varied as far as frequency, intensity, duration are concerned using interval routines or just going just-as- you-please for that day--but incorporate your favorite music. It's a blast moving to music, especially shadowboxing with resistance bands. Just keep in mind that that time you set aside for your exercise routine is YOURS--this will be the only time in the day that you do not answer to anyone else except yourself. You work as long and as hard as you want for that time of day, you own it--keeping in mind that ideally you want to be able to engage in strenuous play the following days and make it a lifetime habit. Thanks, and keep up the good work.

[@BodyweightWarrior]

I completely agree. I play on a daily basis. I do have a set routine when it comes to strength and skill training but outside of that I like to just have fun by climbing, walking and just moving in anyway. I wouldn't say this video is aimed at the average joe :) but more of a committed athlete. Thanks for the great comment though and some truly inspirational stuff to keep moving 7 days a week at 60+ :)

[@harmanrao8033]

Damn great video! Subscribed! Quick question, what calorie counter app do you use?

[@BodyweightWarrior]

+Oprahs Kankles Glad you enjoyed bro! I use MyFitnessPal :) I only count once every week or two to make sure I'm eating enough

[@danielpopa3168]

Hey, Tom! What do you recommend for increasing reps in bodyweight exercices like push ups, pull ups, sit ups or squats, mainly for army physical tests(PFT or CFA)...I know it's about endurance and this stuff, but I don't know what is better for me,strenght, skills or I don't know...I workout often, pull push split,and my best is 32 push ups,5 pull ups, 8 chin ups...Could you plase give some pieces of advice?

[@marcobidin]

illuminating! i'll defenetly follow those principles. 1question: how can i implement acrobatic movements, Like flips, gymnastic flares?

[@BodyweightWarrior]

+marco bidin Awesome! Hope you find your perfect program. I'd recommend thinking about the movement. I personally would class flips as a leg exercise. Flares are upper body (both push and pull). Id probably put both these exercises at the start of the workout because they are very skill based :) Hope that helps.

[@GamingLoadown101]

smart video i learnt alot

[@BodyweightWarrior]

+GamingLoadown101 awesome bro! Here to help :)

[@emZee1994]

wow this is a very helpful video, more so than I expected. thanks

[@BodyweightWarrior]

+Emir Catovic haha thank you friend :)

[@BenHermans0]

great video

[@marinriv514]

You are doing great job mate! I really dont understand how you dont have more views/likes...but thats surely not the most important thing, right? Keep pushing.

[@BodyweightWarrior]

+marin bošnjak Thank you buddy :D One day, I'm just happy to help those who are here for now :)

[@marinriv514]

+Tom Merrick oh you actually replied! :) to be honest, i have made yt canal just to comment your vid xd btw you dont have to reply on this one, im just shocked :D

[@NikolaYdv]

Awesome content!

[@BodyweightWarrior]

glad to help :)

[@joanapacheco3490]

Thank you so much!

[@joanapacheco3490]

but, when looking to the bigger picture: when and how should one change the program?

[@efebayndr888]

I dont have a bar for deadlift what can ı do for this?

[@r.b.4611]

Hey mate, why do you distinguish between pushing and pulling movements? Isn't all muscle contraction fundamentally similar? Or is that incorrect? I'd like to know!

[@BodyweightWarrior]

the movement pattern. Push is contracting away from centre of mass and pull is contracting towards

[@MH-ex9vx]

Sorry i forget one thing.I see you split training and it really make a sense on me.It is also my goal but i always overtraining my legs and i must some weeks without split stretching due to pain. Before some week i have started hamstring stretch which i found on antranik.org but he should be doing every day and i am scared that i cause injury myself again. Do you think that only 2xsplit training a week is enough ? i think about start to do your stretching method and in free days only some light stretches like ido squat routine. What do you think ? :)

[@BodyweightWarrior]

+matko hocht you have to go by what you feel your body is capable off. I would highly recommend loaded stretching as it creates permanent flexibility that once attained requires very little to maintain. loaded split stretching twice a week should be plenty along side a consistent gentle stretching routine. Yoga is great as well, I love simply as a recovery and mobility technique.

[@leilatumbleston8966]

your voice sounds deeper than it does now...

[@tomor5845]

lmao I was looking for a different type of program. like coding and stuff...