The document discusses the advantages of bodyweight training as a foundation for fitness. It explains that bodyweight exercises can help to reintegrate a client's neural and sensory systems by mimicking natural childhood movements. Simple bodyweight movements work to develop strength throughout the body in an integrated way. Bodyweight training is effective for improving client performance and function, and can help to reduce pain.

1. P R E S E N T E D B Y
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Session 804
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