1. Brandon Richey
    February 18, 2014 @ 3:07 pm

    Excellent point and very true. You can be as strong as a bull from using weights and still get there with bodyweight exercise as well. Bodyweight exercise offers a ton of stability factors by integrating the muscles to perform movements in a very effective manner. This is enables the “performance factor” to go through the roof! Excellent post my friend.


  2. Nick Elsbree
    February 18, 2014 @ 10:38 pm

    This question has been asked and addressed many times by different people but I want to hear your thoughts on it. Do you think it’s a bad idea to do the same body weight exercises (i.e. Push-ups, Pull ups, and dips) every day?


  3. Marty
    February 19, 2014 @ 10:39 am

    Great post! I recently engaged a trainer to make me most of my limited work out time. Almost all of what he is teaching me is body weight exercises. Very effective and efficient and can be done almost anywhere. Already seeing increases in my quads arms and chest, and much better endurance.
    Keep up the great work Brad!


  4. Darren Kirk
    February 19, 2014 @ 11:47 am

    Hey guys can someone tell me what the 21-15-9 is?
    I’m now moving away from a total weights background in into the world of calisthenics




    • Michael Buscemi
      February 19, 2014 @ 12:04 pm

      The numbers are the reps that you would do in each round:
      round 1.) 21 handstand PUs – 21 dips – 21 push ups
      round 2.) 15 handstand PUs- 15 dips – 15 push ups
      round 3.) 9 handstand PUs – 9 dips – 9 push ups


    • Brad McLeod
      February 19, 2014 @ 1:20 pm

      Good question
      21-15-9 is rep count.
      21 reps of all listed
      15 reps of each
      9 reps of each
      Record total time


  5. Michael Buscemi
    February 19, 2014 @ 11:54 am

    Would this program still be as effective if I also performed a heavy load of running (~30 miles a week) swimming, and Crossfit on a daily basis?


  6. Ken
    February 19, 2014 @ 12:17 pm

    Just to let you know 90% of my workouts are bodyweight.I’m 57 and been training in everything since high school and really got into SEAL pt thru the Chris Caracci and Scot Helvenston tapes in the early 90’s.I have an outdoor grinder/crossfit gym but due to all the snow I’m inside doing the convict conditioning workout with a lot of suspension training(love those blast straps) and yoga.As you get older bodyweight training and yoga is the way to go.Functional becomes more important than appearance,but you still get to look good for your age!Get that a lot.LOL Anyway I use the KISS principle to my workouts and it works very well.Variety is good but basics rule.I guess the only question I would have is what you guys think of suspension training?Does Zach use it in his coaching?I know TRX was invented by a fellow SEAL and speaking of, what do you guys think of the perfect push up handles? K don’t want to take up too much of your time, later.


  7. Julia
    February 19, 2014 @ 1:23 pm

    Do all this bodyweight exercises work just as well for women? I don’t see many women in the videos or pictures and was just wondering. Thanks


  8. Michael Buscemi
    February 19, 2014 @ 2:16 pm

    Could this program help increase my push ups from 60 to around 100? Also, could you do this program along with crossfit WODs and running?


  9. Danimal
    February 19, 2014 @ 5:03 pm

    Guys. Great work. What workout protocol would you recommend over 4-6 week period in order to increase dead hang pull-ups.

    2nd question. Muscle up. Is it worth all the time and effort???

    Thanks. You guys rock.


  10. Will
    February 19, 2014 @ 7:57 pm

    Can you guys recommend some good bodyweight exercises/workouts that are good for both cardio and strength training? Also, what are some good leg exercises?


  11. Bob Wheeler
    February 19, 2014 @ 8:25 pm

    Hey Brad, it amazes me the number of articles that are written on fitness and the equipment that goes with it. We did a lot of field expedient stuff when I was with the Seabees to stay fit. Granted, we do things smarter to take care of our sailors today. Instead of running in chuka boots. They now run in state of the art New Balance running shoes. Same thing in the Teams with the clip on life jackets instead of the life jackets with the straps that tore into the groin area. We survived.


  12. ken
    February 20, 2014 @ 7:33 am



  13. Jerry
    February 20, 2014 @ 8:26 am

    What would you say the benefits are of body weight exercises vs weight training? I’ve always used a mixture of both and have heard varying responses on which is best for what.


  14. Atif Faridi
    February 21, 2014 @ 2:42 pm

    Mixing weights and body weight exercises works for me. Here’s a quick workout that I do if pressed for time:

    10-8-6-4-2 for time:
    x5 Kettlebell swings (53 lbs)
    Dead hang pull-ups (Fat Gripz)
    Handstand push-ups

    Multiply the current number of reps by 5 to get the number of kettlebell swings (so 50-40-30-20-10). My best time is 15:31.


  15. aaron price
    April 17, 2014 @ 2:01 pm

    I agree. Body weight workouts are key. Question what do you guys think about ab bands? Do they work? Are they junk?


    • Brad McLeod
      April 17, 2014 @ 3:36 pm

      Do you mean stretch bands? You can use those as resistance when doing sit ups. But in the end your body may be all you need.


      • aaron price
        April 17, 2014 @ 4:14 pm

        No what I mean was thick material that wraps around your waist yo trap heat in. My workout buddy said they work well to help burn fat. Im kinda sceptical. Thoughts?


        • Brad McLeod
          April 17, 2014 @ 5:00 pm

          If you adjust your nutrition to eat more lean meats and vegetables and less processed grains – and workout hard – you will lose excess far


          • aaron price
            April 17, 2014 @ 5:24 pm

            Roger that!!! Thanks for the info and input. I really appreciate it!!!!!!! This site rocks

Leave a Reply

Your email address will not be published. Required fields are marked *

5 × three =