Hello to you!
Welcome to this new article which follows the one presenting the different Street-Workout tricks, from the most accessible to the most impossible that you can find by clicking here as well as the best method to create a training and a routine!
Let's go and learn Street Workout!
Now, having dreamed enough, we can serenely approach the different methods that should help you gradually reach all these figures 💪
Unilateral exercises, slowly but surely!
First method: You can make the exercises progressively unilateral, which means gently separating yourself from one arm or leg. This method is especially useful for progressing in the beginning with basic exercises like push-ups, pull-ups and squats. It is possible to start by doing them in archer to put more weight on one side and then you can use your second limb to assist less and less on the first.
This can be by gradually removing fingers or by holding onto an external object at different heights. For pull-ups, you can still hold onto your own body or even use a pulley and counterweight system to progress to one-armed pull-ups.
Learn Street Workout: Playing on the height of the support points
Second method: You can play on the height of the support points, in particular when the figures require you to put at least a hand and a foot somewhere, which is the case for all the push-ups on the ground, the horizontal pull-up and the stand-ups for example. Then it's just a matter of raising your hands or feet to make an exercise more or less difficult. I think you'll quickly understand how it works to learn the Street Workout.
Vary the supports to increase strength
Third: You can vary the supports and holds to change the difficulty of an exercise, mainly to increase the strength and technique needed. It is possible to do them on the floor in different ways, on straight bars, parallel bars or on rings.
One more note on rings: the fact that they are simple to set up, very convenient when you don't have a pull-up bar and allow you to significantly complicate any exercise makes themprobably the best tool for bodyweight training.
Weighing yourself down: guaranteed progress
Fourth method: Add external weights, which you can doon just about any pattern. This can be a great help in closing gaps and jumps in difficulty between progressions with weighted belts and vests, ankle weights or elastic bands.
For example, if you can't get from straddle to full of a movement, you can also decide to weight your straddle to continue to progress differently.
Otherwise, adding more and more weight to these exercises is a great way to increase your muscular strength and endurance. For example, weighted pull-ups are one of the best exercises to do when you're looking to get a one-armed pull-up or simply do more pull-ups in a row.
Play with your body's leverage!
Fifth method, certainly the most known: You can play with the leverage of your body by folding and bringing one or two legs closer to the hooking point. This is often recommended for the main tricks which are the Back Leverthe Front Lever, the flag and the board. The standard progressions are the Tuck, l'Advanced Tuck, the One Leg, the Straddle and the Full.
There is an almost unlimited amount of progressions between each of these by the way, so feel free to test your ideas.
Then, a known and very effective method is to assist a progression with a rubber bandThis can be done on just about any trick that does not have an important balance component, such as the handstand.
You will be able to modulate the difficulty by choosing the resistance of the band, as well as by pulling them more or less.
To find our elastic bands, click here !
Flexibility and mobility, your best allies!
It's pretty obvious, but working on and improving your flexibility and mobility will pay off just about everywhere, and especially for the V-Sit, Straddle progressions as well as the Handstand and its variants and tight arm climbs.
To do this, it is recommended to have a work of flexibility and mobility complementary to your training, if you are interested, go to this article or to see my video on this subject !
What is concentric work?
There is not only mileage exercises to learn the main figures!
Remember to take advantage of the concentric work, i.e. doing reps, and the eccentric work, i.e. the negative repswhere you will slowly hold the descent.
In fact, when learning Street Workout, negative reps, in general, are certainly still the best way to improve on a strength exercise that you were not able to do yet. Likewise, for each of these types of exercises, mixing up some work with outstretched arms and bent arms when appropriate will allow you to better complement the overall progressions within a routine. For example, if you're stuck at Front Lever on one leg, try a little variety by incorporating positional pull-ups into your workouts. For an outstretched arm version, it is advisable to do Front raises and add negatives starting from the top and controlling the descent as much as possible.
All this is valid for the other main figures, like the Back, the Flag and the Board and you can work them in sets and repetitions as you are probably used to doing.
You can also apply these tips to exercises that are not primarily strength based, looking for variations or accessory exercises that will transfer their progress to the final figure.
The amplitude of the repetitions, a determining factor to progress in Street-Workout
Finally, it is advisable to play on the amplitude of the repetitions. Whether it's for lifts or negatives, that is, stopping before you reach the most difficult point, where the body is horizontal.
And there you have it! That's a lot of information, but you'll be able to get the most out of it.
Feel free to comment on this article to tell us what you think or tell us about your progress!
See you soon,