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Relative Strength with Your Own Bodyweight

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Strength & Conditioning · Beginner

Relative Strength with Your Own Bodyweight

David Okafor, S&C Coach

4.5(143 reviews)4 hrs15 lessons

Maximum control over your own body: progressions for pull-ups, dips, and single-leg strength, no equipment needed and scalable for any training group.

Protocol · Learning goals

What you'll learn.

  • 01Plan progressions from beginner to pro level
  • 02Set technique standards for the basic patterns
  • 03Periodize strength gains without equipment
  • 04Scale exercises for large groups

Curriculum.

Basic Patterns and Technique3 lessons
  • Clean execution of pull, push, and support
  • Core tension as the foundation
  • Mobility as a prerequisite
Building Progressions3 lessons
  • Leverage, tempo, and pauses as levers
  • From band-assisted pull-up to archer pull-up
  • The single-leg squat, step by step
Planning for Groups3 lessons
  • Station setups in team training
  • Coaching multiple levels in parallel
  • Making progress visible

Your coach.

Portrait of David Okafor

David Okafor

S&C Coach