Beast Skills - Tutorials for Bodyweight Feats

First off, Happy New Year! Hope everyone's enjoyed the holiday season. It's been a busy couple months for me as I've moved into a new apartment (although I still practically live at the gym, training my clients), and then I was swallowed up by the holidays.

One thing that was announced this past month was a new Beast Skills seminar in Northern New Jersey at CrossFit Ignite. It is now SOLD OUT. Want more advanced notice of the seminars? Check out my Facebook page where you will hear about them first. I've got a ton more coming in 2010, all along the east coast.

Back to the matter at hand, it's the first of the year and I wanted to review my training to see what I've really learned in 2009. Any sort of training should, by definition, show progress. And while heavier numbers and harder skills equal progress, it's equally important that we get smarter in our training. We learn more about ourselves and how to continue to improve.

One of the most common questions I get is "what should I do?" (or more directly "can you write me a program!??!?"). This is almost impossible to clearly answer, as everyone has different goals and different circumstances (different experience levels, age, and imbalances). I've always responded with general advice on multi-joint exercises and heavy weights. I'd like to amend my question with "find a program that fits your goals - generally either strength building, muscle building, or fat loss - and follow it for at least a month."

Now I can hear the laments "but I'm working toward a one arm chin-up/front lever/handstand push-up, isn't this different?" Yes and no. Yes, you'll need to eventually work on more specific exercises to practice the skill (as I've outlined in my tutorials), but for many beginners, just following a basic strength training program will increase your pressing/pulling strength and help the skill in question.

Where to find a quality program? I'd trust just about anything on T-Muscle (formally known as T-nation). There's no need to reinvent the wheel, do a search for your goals.

Established programs aren't just for beginners, of course. The intermediate and advanced trainees can benefit greatly by exploring new training protocols, learn from time-tested routines, and sometimes it's nice not to have to think about planning, but just follow what someone else tells you (a huge reason people hire personal trainers!)

Now before we all start following everyone else, any established program has the immediate limitation that it wasn't written specifically for you. As I mentioned, we're all unique in our circumstances and any program will probably need some adjusting. And as you mature in your training, you'll discover what you "need" in your training. Training then begins to take on a more instinctual nature as we modify our routines. Do you think I followed a specific program for getting a one arm chin-up? No! I worked on improving the basics (weighted chin-ups) and then adjusted and figured things out as I went.

Even training programs written by extremely knowledgeable, extremely accomplished people can fall short. I've followed training routines that work great in some areas, but fall short for me in other areas.

Whether you're following an established program, going on instinct, or a mix of the two, there are two things I've found most important -

Having a clear goal focuses your training and what exercises you use, sets and reps, and such. Having a clear way to measure your progress shows you what is working and what is not.

To paraphase a quote in the book Dinosaur Training, "There has never been a strong man with weak hands."

I always feel better and stronger in my training when I'm including specialized grip work. Head over to the Gripboard and the Diesel Crew for everything you need to know.

side note #1, lifting straps aren't the enemy I once thought they were. I don't use them for all my exercises and sets, but if I'm doing some deadlift variation and my grip is giving out, then I've started using straps for the last set. If you use them for all the sets though, you have a weak grip!

side note #2 - maybe lifting belts aren't too bad either. Check this post from 70s big. I disagree that belts should be used so early in one's training career. Most beginners don't need to add the additional variable of the belt. And you can still get really strong without one. I'll be picking one up this year and seeing how it goes.

Injuries are great. Every time I get injured I learn something. After jacking up my shoulder last January, I started looking more at my shoulder mobility and chest flexibility. It sucked.

Baring any major injuries or pathologies, you should be able to perform the wall slide and a full squat. A good combination of those two tests? The overhead squat.

Do everything you can to improve your shoulder and hip mobility, and a lot of problems take care of themselves. This might mean you have to actually stretch before, during, and after a workout. "But I read that stretching makes you weak?" Injuries make you weak too. And don't do an extended stretch the moment you work a muscle, but every other time seems ok. Just like a lifting program, there's tons of information on stretching online too. Check T-muscle again.

Reading is a great way to learn more about lifting and training (the other two ways are trying and asking!) And while we're always looking for the newest and greatest books and methods, you can also do well to re-read books you've had for ages.

When we first read a book, we interpret that information based on our experience at that time. If 6 months or a year go by, then hopefully our experiences have grown in that time. If you read the same book, you may interpret the information differently. Certain points may become clear.

Don't always look to accumulate more knowledge. Sometimes we're better off understanding the knowledge we already have.

Need something to read? A few of the titles I've delved into this year (some for the 3rd or 4th time) -

Working with clients, and seeing people in gyms, and looking at my own training I've come to this conclusion. Yes, we have to control calories when trying to lose extra bodyfat, but for many people looking to build strength and muscle, eating more is a huge factor. And rarely anyone eats as much as they think they do.

Corollary #1 - There is no such thing as a "hardgainer". You just need to eat more!

For some, you may have to record your food intake (just like training!) Measure what you're putting into your body and adjust accordingly.

I've had people come up to me and ask about gaining muscle. The first question I ask is "what do you eat for breakfast?" If they even eat breakfast, I often get an answer of "oh, two eggs and some toast." Two eggs?? I accidentally ingest two eggs every time I walk by the refrigerator. To give you perspective, here are the Saxon Brothers, three performing strongmen -

All possess what would be called muscular, well-built physiques (in addition to being ridiculously strong). What did they eat for breakfast? Two eggs? If you believe the stories -

So do the math and that's 8 eggs and 1 pound of bacon a piece for breakfast, along with some porridge. Now don't get caught up in the quality of their diet, as there's certainly better foods than tons of smoked bacon, but look at the quantity.

Following suit, I added more eggs into my morning breakfasts, along with additional protein shakes throughout the day (especially during busy times when I was at the gym), and I increased my portion sizes each meal. I'm now tipping the scales at over 180 lbs at 5'7", and I still think I should eat more!

Well, that wraps up some important points I learned and re-learned this past year. Nothing revolutionary, but good reminders for myself. Hope you take a look through, as I've included a bevy of links to my favorite sites within each post. I hope too that you look back on your training year to reflect on what you've learned. Here's to an even better and stronger 2010!

Just confirmed a Beast Skills gymnastic seminar in New Jersey, just east of Philly. Information below. Let me know if you have any questions or concerns.

First, thanks to everyone for all the continued support of the site. When I started all this back in 2004 with a lowly blogspot site, it quickly outgrew itself and hence this website was created. Well the years have passed and it's time again to grow.

I now am caught up in the long process of converting my site over to a new structure and format - one that will make it easier for everyone to navigate the site, comment on posts, and a host of other things.

In the meantime, head on over to my Facebook page for discussions and fun videos, my YouTube page for various videos of bodyweight skills, and my Twitter page for training thoughts and news.

No launch date has been set for the new site, but rest assured that it's on its way. As a personal trainer, my schedule is currently filled to capacity, so progress on the website has been a bit slow moving. Thanks again for the support and good luck with your training!

We all had a great time at Potomac CrossFit, learning various gymnastic skills. Thanks again to everyone who came out! For those who missed the seminars, I'm running those handstand workshops in Washington DC this month. The info again:

Thanks to everyone who picked up a t-shirt over the months of April and May! Again, all proceeds were matched by me and given to ASCONN - The Autism Society of Connecticut . Keep an eye out for charity events in the future, and thanks again for helping!

For those in the Washington DC area, I have several last-minute gymnastic seminars planned. These are all going to take place at Potomac CrossFit in Arlington, Virginia. The gym will have information up very soon on these seminars, but if they don't, feel free to contact them to register. Price should be around $60-$80 a person.

Saturday June 6th: Beginner Seminar - 1:30-3:30 pm
Sunday June 7th: Beginner Seminar - 12:30-2:30 pm
Saturday June 13th: Advanced Seminar - 1:30-3:30 pm

The Beginner seminar is good for those just starting with handstands, and those trying to learn their first muscle-up. The Advanced seminar is good for those who are working on improving their handstands, and can perform multiple muscle-ups.

If you miss the seminars, I've got a couple FREE handstand workshops in Washington DC as well, both located at the Lululemon Clothing stores in Washington DC.

These workshops are more of a guided practice, where one can come and leave as they please. I will be on hand to offer guidance and advice, no matter what your skill level. These workshops get really crowded and busy, so get there early!

"While I've been a tremendous fan of you and the ideals and skills promoted by Beastskills for a little over a year now, I wanted to thank you for providing me with a much more profound inspiration in the recent months.

On Febraury 12 (approximately 3 months ago), I fell about 15 feet off a fence (yes--I know I was being a dumb kid--trust me when I say it won't happen again) and landed on my head. To make matters worse, my fall was broken by a concrete block at the end of a parking space. I ended up needing brain surgery, sinus reconstruction, a small amount of facial reconstruction and during my month long hospital stay I had to lay completely flat for nearly 20 days due to spinal fluid leaks. All of the doctors repeatedly reminded me that I should have died. I recently underwent my final surgery to fix another spinal fluid leak and miraculously I'm doing really well.

Prior to my accident, I had been avidly involved in martial arts and taught karate for about 5 years. Although I may not have been a candidate for Mr. Olympia, I was also extremely dedicated to weightlifting, training bodyweight based strength skills, a little bit of attempted gymnastics and tricking, and generally living a healthy lifestyle. Since February 12th, I have lost almost just about all the muscle I worked so hard to put on, regained only about 60% of my sight, and have been unable to do much of anything.

I'm saying this not because I'm asking for any sympathy or feel that my situation is even particularly horrific. I just want to thank you for posting the things you do on your site. When I stumbled upon Beastskills (and Testosterone Nation as a result of looking through your links), I was really excited to find a new set of skills that matched what I had already enjoyed doing. My workouts, work ethic, and general outlook were impacted greatly by the resources you provided. Now, looking at the skills on the page and remembering how hard I had to work to learn even the simplest skills, I'm presented with a list of goals. I'm not allowed to lift more than 5 pounds at the moment, and I'm not going to be dumb enough to even remotely rush back into training, but I'm excited at the prospect of working to be able to get strong again and relearn the things I loved to do so much before.

I know that may have sounded corny, but I just wanted to say thank you.

-Brian"

I thank Brian again for contacting me, and for granting me permission to post his letter. I put it up there as inspiration for everyone reading the site. I know that sometimes we all get frustrated and discouraged with our training. I just want to remind everyone how grateful we should be to use our bodies and minds in any capacity we can.

Enjoy your training.

-Jim

I received an unfortunate email a couple days ago from Larry Cruz, the organizer of the charity event - Pushing Past Autism. Due to a lack of pre-registered participants, it has been decided that the event will be canceled.

As previously stated though, I will still donate all t-shirt sales (plus match them with my own money) for April and May to ASCONN - The Connecticut Austism Society. So again, please feel free to pick up a shirt this month!

Also, on the news front. I've set up and actually uploaded pictures to my Flickr account. The first sets being the beginner and advanced seminars in Richmond, VA. Check them out!

And next, as if I need something else to update, I've got myself set up on both Twitter (for semi-regular training updates) and Facebook (for a fast-growing fan page).

Finally, I'm in talks for more seminars, as well as FREE handstand workshops around Washington DC. I'll keep you posted. Until then, best of luck with your training!

Thanks to everyone who came out to the seminar today at CrossFit RVA in Richmond, VA. And thanks to Jake and Brandon especially for helping put the whole thing together. If you're in the area, definitely check them out. Awesome workout spot and great group there.

Even in the sweltering heat, absolutely everyone kicked butt!! We had a lot of break-throughs today and it was great seeing people get their first muscle-up, first forward and backward roll on rings, among many other skills!

I'm back in Washington D.C. right now, beat from the weekend, but I'll have pictures of the whole event up very soon.

And a reminder, that all t-shirts are discounted for the next 48 hours! Grab yours today!

Pushing Past Autism (link here) is a one-day event in which participants do as many pushups as they can in four hours. It is being held on Saturday May 16th, at the Western Connecticut State University in Danbury, CT.

In order to prepare you for the event, I've created a quick video to give you some training tips on pushup endurance.

If you are unable to make it to the event, you can simply head to the website - http://www.Pushingpastautism.org/ - and donate there.

For the months of April and May, 100% of all T-shirt sales will be donated to this event. I will also match the total amount of T-shirt sales with an additional donation myself. So if you were thinking of buying a Beast Skills T-shirt, then head on over to the store and know you're helping this charity too!

Next, just a reminder of a seminar I will be holding on Sunday April, 26th in Richmond, Virginia.

There will be both a beginner and advanced seminar for those looking to learn basic and advanced acrobatic moves yourself. Click on the link above for times and more information.

And thanks to all those who commented on the April Fool's moon seminar. No, I can't offer group discount rates!

Finally, I posted a video several weeks ago showing a "pseudo-maltese" position on the rings.

This is a difficult position, but one which can strengthen up your chest and shoulders and make the backwards roll on the rings easier to master. Try to keep your hips in between the rings. I am using my lats to press off against my arms and stabilize myself. Give it a try and see what you think!

In the grand tradition of John Glenn, Buzz Aldrin, and Lance Bass, I have finally finished my negotiations and will have the next Beast Skills seminar on . . . wait for it . . .

That's right! It's taken a lot of talks with NASA (hence my lack of updates for the site), but I've finally secured a spot for myself and 15 seminar participants (we'll make several trips back and forth) on the Space Shuttle Atlantis, taking off May 12th.

That's right, Tuesday May 12th all seminar participants will be meeting at the Kennedy Space Center near Cape Canaveral, Florida at 6am. Due to the location of this special seminar, it's required that all seminar participants be physically fit, familiar with the stabilizing gyroscopes of the Hubble Space Telescope, and have the ability to moonwalk (at least on a hardwood floor with socks).

Cost for this seminar is a steal at $200,000 each person. A mere fraction of the $20 million that Bass was asked to cough up.

So I know your first question - "Why the moon?" Well, I know certain strength skills are difficult, so what better place to learn them then a place with lower gravity!?

Many skills would benefit, especially the no-handed planche outlined this time several years ago!

This seminar will be out of this world!!! With such a long time in space, we'll have plenty of time to take rests, let the body recover, and maybe kick back a cold one or two! Register today! Space may be limitless, but space in this seminar is extremely limited!!!

On another, non April 1st note, thanks to everyone who SOLD OUT the seminar at Primal Fitness this past Sunday! Great to meet everyone and see a couple people's first muscle-ups!

A big thank you to everyone who made it through the snow to High Performance Gymnastics Training Center a week ago to attend the Beast Skills seminar! I had a lot of fun, hope you did too. And I hope you went home with plenty of information to improve your bodyweight skills and strength.

And a big thanks to Shon Grosse for first reaching out to me to get this seminar in motion. You made it happen. And to Rachel Rivest of HPGTC for use of their fantastic facility. If you're in the Chalfont, PA area, definitely swing in and check them out. I sincerely hope to be back in the area soon.

Both of these are around the Washington DC / Virginia area, but check the new Beast Skills Seminar Map for future events.

All of these seminars are going to be a lot of fun with a ton of information. Please contact me if you have any questions about either seminar, and I hope to see you there!

So I'm back from vacation and I'm pleased to see all the people who took advantage of the early bird registration. For those of you who did not, spots are still available for the increased price of $80, but they are filling up fast!

And finally, a vacation photo from the British Virgin Islands. It was so relaxing, I almost didn't come back!