During the covid lockdowns I developed an exercise system, specifically to keep getting stronger in the absence of heavy objects, like barbells or dumbbells.

And yes, I understand the stigma behind bodyweight exercises for strength training, especially powerlifting. Let me prove that to you- here's all the critisism you might have:

No, bodyweight exercises are not only for beginners. They can be just as challenging as, or even MORE than lifting weights.

Doing a really high volume does not translate well into doing something for 1 repetition. Most bodyweight athletes do not care about their max bench, therefore they don't focus on increasing it with their training- they chase entirely different goals. But there is plenty of proof that the muscles, bones and the nerveous system can be sufficiently stimulated with calisthenics to build 1 rep max type of power.

For example- did you know sprinting can load each leg with several times your bodyweight?

Another example- can you do a one leg squat (pistol)? Let's say you can. Can you do a pistol and jump, while still on the same leg? Now, can you jump over an object that way? Can you jump over a taller object?

When you lift weights, it is simple and clear how to make the exercise harder- add more weight. Bodyweight exercises can also be scaled to be harder and harder, but it is not as straight forward. And after following my program for 12 weeks, you will know how to scale all exercises and will be able to make continuous progress!

If you are big, then this program will be fantastic for you. Your size will make everything harder, therefore more effective. You will have the biggest growth potential!

And in the case of you being slim and already being able to do 300 push-ups before breakfast- you will learn a lot from this program. And you will end up with superb gymnastics abilities, on top of improving your absolute strength.

First, you need to know a bit about my background:

• I have been strength training since 2011.
• MMA since 2012.
• Coaching in both since 2017.
• I have 4 1st place finishes in strength competitions (including powerlifting, strongman and street lifting).
• I am Crossfit Level 1 certified and coaching since early 2023.

So having already so many years of coaching people of vastly different fitness levels and trying to reach the peaks of my own performance, give me the insight to know what works and what doesn't.

Additionally, my focus is always on longevity and health. I, admittedly, have done all the things, which I thought would improve my performance, but just resulted in worse health and/or injury. From over-training and over-eating, to under-training and under-eating, poor exercise selection, poor dietery choices, and many more. But because of my mistakes, I am a better coach and athlete now, as I know precisely what to avoid.

When the gyms first closed down and we all thought it is just for a few weeks, I did my bodyweight training the "wrong" way- hundreds of squats, pull-ups and push-ups. Then, indeed, the gyms opened back up after 2 months. And I was weak. All my lifts had gone down significantly. And then the gyms closed again and it was clear it would be for a long time. I was actively competing in powerlifting at the time, having results in the top 50 tested lifters for my weight class. I just couldn't look at all my hard-earned strength go to waste.

So I developed this program during those lockdowns. I didn't have access to any gym for months. One gym, in my area, oped an outside facility, so I tested the efficacy of my methods by testing my absolute strength on the first day! For reference, my bodyweight was 75kg/165lbs.

Each one of these lifts is roughly 10% away from my all time best performance in that exercise. And, for those who don't know, keeping such levels of strength, without weeks of specific preparation, is very rare in competative lifting.

In addition to my lifting numbers, I had also improved my relative strength significantly.

There are 2 things that need to be addressed here:

1. Any and all programs will work for you. If you workout 3 hours per week, following literally any workout plan you can find on the internet, and you always train as hard as you can- you will inevitably have results. You may not have the best results. All that intensity may result in an injury. But there will surely be some result.

2. So why should you choose this program:

• It is developed for people starting at ANY level of fitness. This can be your very first introduction to fitness or you can be an olympic champion, you will get stronger!
• It is developed with safety and longevity in mind. It is a full body training program and no part of your body will be left weak!
• It delivers specific results- the main focus is improving strength. You may experience other benefits, such as: increased muscle mass, increased energy levels, increased cardio-vascular endurance or fat loss, but that depends on your starting point. The less sports experience you have prior to the program, the higher the secondary benefits. But everyone WILL get stronger!
• It gives structure. If you find yourself wanting to be in a better shape, but you don't know how to start- this is exactly what you should do. The program is a complete guide- with all the exercises, sets, repetitions, rest intervals. I have been thinking about all of the details for years, so now you don't have to- you only do the work!
• It requires no equipment. Although, there are exercise options, which make use of equipment, as a rule- you can follow the program with just your arms and legs and you will get all the benefits!
• And last, but not least- you can do it forever. Since it is completely scalable at all levels, you can keep getting stronger virtually forever!