Master movement using your bodyweight!

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Session 205
The Bodyweight Training
Advantage
Brett Klika
Co-founder, SPIDERfit Kids
IDEA Personal Trainer of the Year

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Today
1. Why establish bodyweight training as foundation of
training?
2. Advantages of understanding the role of bodyweight-based
exercise programs.
3. Practical bodyweight tools you can use to help your clients
perform better while getting out of pain.

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What is Bodyweight Training?
•History
•Where does it fit into
personal training?

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3 Primary Advantages
1. Structure
1. Strength
2. Simplicity

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Structure
Our postural mobility/stability patterns are formed
during exploratory play during early childhood.
– Develop our perceptual motor skills (sensory)
• Body awareness
• Directional awareness
• Spatial awareness
• Vestibular awareness
• Visual awareness
• Temporal awareness
• Tactile awareness
• Proprioceptive awareness
– Slowly become less active with age

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Structural Re-Integration
Learn how to re-connect with
these sensory inputs through
natural movement.

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Strength
Strategies we used to explore our world and gain sensory input as a child
are the origins of strength, stability, and mobility.
• Reactive aspects of these strategies serve as a foundation for all
strength activities throughout life.
– Roll (Rotation/anti-rotation)
– Extend (Posterior chain)
– Creep (Contralateral/Anterior strength)
– Rock (Hip mobility/stability)
– Crawl (Contralateral/Anterior strength and stability)
– Squat/hinge (Core strength/Stability)
– Get up/get down (Mobility/Strength/Power

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Strength
When sensory system is
integrated with tensile
strength, the body becomes a
powerhouse.

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Strength of the Feet
Feet
Push off
Toe grip/knee extension

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Strength of the Trunk/hips
Trunk/hips
Breathing
Pelvic floor
Stationary abduction
Hip flexor activation

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Shoulder Complex Strength
Shoulder complex
Scapular depression

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Grip Strength
Grip
Grip reflex

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Simplicity
1. Quad: Wall squat
2. Push: Crab push up
3. Pull: Swimmers
4. Rotation: 1-Leg Cross chops
5. Locomotion: No-arm skips
6. Frontal plane: Lateral lunges
(wall)
7. Hip: Crab raises
8. Primal movement: No arm get

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Simplicity
1. Quad: Track lunge
2. Push: Eccentric push up
3. Pull: Cobras
4. Rotation: Partner resisted
5. Locomotion: No-arm shuffles
6. Frontal plane: Skater plyos
7. Hip: 1-leg reaches
8. Primal movement: Circle crawls

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Where Equipment Is Useful
• Increased load
• Decreased load
• Novelty
• Modified force curve
• Physical limitations

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Summary
1. Bodyweight training can re-connect clients to their
most important aspects of their neural system.
2. Understanding how the body works to integrate
force is essential for strength development.
3. Bodyweight training can be a simple, extremely
effective way to improve client performance, get
them out of pain, and get results!

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Thank You!
Brett Klika
brett@spiderfitkids.com
www.7minutestofit.com
Facebook: Spiderfit Kids