[Syrenz]

My bro who is a fitness/personal trainer and former soldier gave me the training.

This is assuming you don't have a whole lot of push-ups or anything like that down (like when I started). As for pull-ups I didn't actually have a place to do pull-ups until recently so if anyone else has any suggestions for pull-ups for beginner's just let me know and I'll post it in (here's a way to build up on pull ups http://twentypullups.com/node/1).

Warm-up beforehand. (read for info on warm-up Quick Injury Help Guide ). Stretch after you bboy as well http://www.trickstutorials.com/index...e=content/flx3 . Stretching should be done after you bboy/workout and warm up should be done before.

So you do:

Regular PU (push-ups)- start with your current number that you can do and increase the amount every single time you do (i.e. start with 5 then next time 7 next time 10 etc...). At first you should be able to do increases of like 3 or 5 every time. As you go on it's going to be harder to increase, so as soon as you get to like 20-30 PU it should be like an added 5 or so every week. Your goal is to get to 50 push-ups in about 6 weeks. Push yourself to your limits.

T-PU- You are going to Push-up, and as you push-up you are going to turn on to one hand and turn your body while lifting your other hand straight up in the air (so you look like a T). Aim for 20.

Like this video except you actually push up in the middle not just switching hands.



Do these following three types right after each other without pause preferably.

Medium PU- this is like a regular push-up but your hands are closer in to your body than normal push-ups.
Wide PU- like reg, but as the name would suggest hands are wider out than normal.
Diamond PU- Move both of your hands under your chest and make a pyramid-like with your hands. Your pointing fingers should touch and your thumb should touch on the bottom which forms a pyramid, also known as a diamond to most. Then push-up. These will be pretty hard at first.

Like this





You are going to first start out at 5 each of those (total 15) and add more as you feel comfortable.

Plank - Here's the first ab exercise. Get in pushup position but with your forearms flat on the ground. Contract your abs and hold for 30 seconds at first, your aim is 2 minutes.

Side plank- Forearm on the ground, lift yourself up like in T-PU and hold for 30 sec. Your goal is 1 min. Turn over and do other side.



Handstand PU- Pretty straightforward but also difficult to go all the way down and up again. Do against a wall. Go as far down as you can and still be able to push-up.



Once you're good at those and handstands try it this way



Hand-toe touch- Go into PU position. Lift your right foot off the ground and bring under your body to your left side (turn your body a little) and lift your left hand and touch the toe. Switch to other side ( left foot right hand). Keep doing. Aim 50 times. (This is really great for footwork and stuff). (Sort of like the push thrus in the link by burpees below).

This is what I did for the first month ( I hope I didn't leave anything out). It was great for getting my initial strength and led to the more advanced exercises in the second month.

As well it is important to take off nights. Doing this every day is not good for your body. You need to rest a bit.

_______________________________

This is what I added for the second period.



This is really useful in bbboying:



Toe touch

Get into push-up position with legs on stability ball. Bring one leg down to floor, then bring up and bring other leg down and repeat. As many as possible (this will tire you out pretty fast).


Quad blast

20 Jumping squats
20 Jumping lunges
20 squats
20 lunges

All with hands behind head one after another.

Mountain Climber

Push up position. Bring one leg forward towards your chest. Put back and then bring other leg. Repeat.

Burpees

http://www.ehow.com/video_2351300_bu...-strength.html

Strengthening Wrists

I see this question a lot these days. Push ups, handstand push ups, wrist push ups (vid below). As well holding straight one arm handglide freezes on each hand really help with wrist strength, if you can't do that yet just keep preacticing holding the turtle freeze before moving on to one arm.



Push-ups

Hit 100 push-ups http://hundredpushups.com/index.html . Clean up your basic push-ups. Try to go to an inch off the floor without sacrificing form. Keep your body rigid and stable. Proper form gives you more strength and also works out your abs.

Push-ups renegade row

Get into push-up position but in each hand grip a dumbbell (like 15 pounds or less). Push up and as you reach the end of your push up, bring one dumbbell up, then down and then bring other one up and push-up. as many as possible.

Like this although you probably want to use dumbell instead of kettlebell .





Begin to do elevated push-ups on ball, first with your ankles on ball and as you get better use only toes on ball. As many as possible.

Elevated diamond push-ups (on ball or chair) for extra tricep strength.

Push-ups on ball with toes w/ one leg each and switch. AMAP.

If you've been getting better at handstands and handstand push-ups try to now do freestanding HSPU (without a wall).

_____

Spiderman push-ups (these are pretty hard if you're just starting) like this video but do on ball. (He uses paper for the motion, while you are using the ball so you don't need paper).



Clapping push-ups (classified as explosive PU)- self explanatory. (When you get really good at these you can do more than one clap per push up- look for videos before attempting it though. Eventually even clapping handstand push ups are possible)

Jumping PU (explosive PU)- start in PU position but but one hand further ahead then the other and push off and jump and switch so you're other hand is now in front ( and previous one in back).

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Explosive PU should be done a lfew times a week since they are pretty hard on your body.

Pseudo pu- (good for planche training)- Like reg PU but your arms are lower down by your waist. (The way your arms look is like how regular planche arm position looks).

Hindu/Divebomber PU:

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One arm push-ups:

The best way to build up for one handed push ups:

Staggered push ups- (what I wrote as jumping push ups except you don't actually have to jump for this one).
Typewriter push ups
(starts at :22)

One arm push ups with one hand extended fully out to a chair for balance and pushing up trying to use primarily the hand you have on the floor.
One arm push up on knees.

For all the way down one arm push ups, not the ones where you spread your legs out wide and bend your whole body to one side barely going down.

Originally Posted by JKL If you want to do 1 armed pushups, then do them on your knees, and when you get the strength, try to do it in a full, normal pushup. And if you cant do pushups, go half way down and hold it. Or you can do a 1 minute pushup, which is 15 seconds going down 1 inch, 15 seconds being at the half way point, and 15 seconds 1 inch off of the ground, and 15 seconds going up.

L-Sit

Very useful for flares and such: http://www.drillsandskills.com/article/15



Use a chair if you don't have parralettes (although I recommend getting parralettes for planche training- they take a lot of stress off the wrist-they are about $40 if you make them yourself http://celtickane.com/projects/homemade-parallettes/)

Originally Posted by Syrenz Well first you start off with your legs bent like in this "tucked support" http://www.drillsandskills.com/article/15, try to reach 60 seconds like that. Then you try doing single leg l-sits low, and then double leg low, followed by single leg normal, followed by both legs normal (l-sit) followed by v-sit and etc.. lol. It's pretty hard. Eventually you are supposed to be able to on the ground without any chair or parralettes.

Abs

Every night is not necessary. Every other night should work.

Planks and such and as mentioned above push-ups with perfect form give a workout to abs. Also from bboying alone, one can gain good ab strength. Anyways here you are:

Good indication of your core strength is to do this test: http://sportsmedicine.about.com/od/b.../core_test.htm

Start doing plank with your arms on bench or something and legs on ball. Do 90 secs. Then do it again.

Or on regular floor but 3 reps at 1 min each.

http://exercise.about.com/od/abs/ss/abexercises.htm

http://exercise.about.com/od/abs/ss/abexercises_3.htm

Planches

My planche training primarily consists of pseudo PU, Handstand PU, the other things in this guide and the progressions in this article: http://www.dragondoor.com/articler/mode3/229/ . Planches are supposed to take on average 6-12 months I believe.
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Eat immediately after your workout (ideally within 30 minutes), otherwise your body begins to break down muscle to replenish itself. The Nutritional Food Thread! for good ideas of what to eat.

I think that's most of what I started off then. Whatever else I wanted to sdo I just did, depending on what moves I was working for (i.e. planche. Make your own system like:

Monday: PU
Tue: Cardio
Wed:abs
Thu: Pull-ups (if accesible)
Fri: PU

Whatever, you get the idea (refer to the second page to get a clearer idea), make sure to rest as well as mentioned above. Good luck. (this was kinda rushed so I my hv left out some things but I'll check back later)

[Venilla]

Sticky Worthy.

HI SYRENZ. :P

[Syrenz]

hey venilla, thx

[BboyPocketMonster]

nice guide it was well worth the time looking for it

thanks this will help alot

[Syrenz]

glad to hear it, I added in the ab thing I forgot, EDIT: added other things now as well

[Alcab-boy]

Nice job the guide. Stickied in the sticky thread. And I changed the title for you Syrenz, but I do not know if it changed.

[Syrenz]

thx , it still seems to hv the same name but it's fine I guess, it will attract beginner's as it should

[JKL]

Put in 1 arm pushups.

[Syrenz]

one arm push-up with proper technique takes whole training in itself but I'll put up a link to a great guide for it

[Alcab-boy]

I would also include negatives if they cannot do the exercise itself.

[Syrenz]

You mean like push-up hold? Or what do you mean?

[Alcab-boy]

Originally Posted by Syrenz You mean like push-up hold? Or what do you mean?

If they are unable to do, persay a handstand pushup:

They go into the handstand against a wall and slowly let their head go down to the floor. That is 1 repetition.

[Syrenz]

Ah I see, btw snoopy says you can only change the title of the thread if you're a mod (not the title inside the post), maybe it's in thread tools for you?

[Bboy.Quickz]

sweet guide dude

[JKL]

If you want to do 1 armed pushups, then do them on your knees, and when you get the strength, try to do it in a full, normal pushup.

And if you cant do pushups, go half way down and hold it. Or you can do a 1 minute pushup, which is 15 seconds going down 1 inch, 15 seconds being at the half way point, and 15 seconds 1 inch off of the ground, and 15 seconds going up.