100-day workout is a unique free program for training the body and pumping up the mind, developed by Anton Kuchumov, the founder of city street fitness in Russia.
Today it covers more than 15 thousand participants from 49 countries.
The 100-day workout is primarily an educational project, the goal of which is not to force you to methodically perform exercises, but to completely change your attitude towards training and nutrition.
Unlike most projects of this kind, the program is based on deep knowledge of the anatomy of the human body - the authors have studied more than a thousand textbooks on biology, physics, chemistry, and publications in leading scientific journals.
The 100-day workout consists of three blocks - basic (the first 50 days), advanced (the next 40) and a turbo block (the final 10 days for those who want to test their strength and test their knowledge in practice).
This free online educational program is suitable for both those just starting out and those returning to physical activity after a long break.
The program is absolutely universal, and the level of load can be adjusted taking into account your capabilities - the age of the participants in the 100-day workout varies from 13 to 56 years.
Anton Kuchumov at the team's open training session in Moscow
Participation in the project will help you lose extra pounds, build muscle mass and change your attitude towards food.
As a result, you get a renewed body, important knowledge about how to properly build your workouts and diet, and, of course, thousands of compliments from others.
For the convenience and comfort of training, Anton Kuchumov’s team has developed two convenient online applications https://workout.su/100ios and https://workout.su/100android, which will make the sports process as easy as possible.
To date, more than 150 thousand people have downloaded them in total.
Workout makes sports accessible to everyone
A separate advantage of the 100-day sport is that it was created by enthusiasts of their craft not in order to sell another product or advertise a brand, but in order to make the sport accessible to as many people as possible.
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The 100-day workout for the authors of the project is a hobby that unites like-minded people around the world.
Their goal is to teach themselves and others how to build a beautiful, strong, healthy and fit body without problems.
Street Workout - street training[edit | edit code]
Street workout
(English:
Street Workout
) is any physical activity with your own weight that is performed on sports grounds, parks and other open public facilities. Workout has become especially popular in Russia and Eastern Europe[1], as well as the USA, especially in New York[2]. The direction includes elements of athletics and calisthenics. Workout competitions are regularly held[3].
Workout workouts often consist of the following physical exercises: pull-ups, chin-ups, push-ups, muscle-ups and squats. Training also includes static (isometric) exercises: plank, horizontal emphasis, “Crocodile”, “Swallow”, front hang, corner, flag[4].
Benefits of workout training
:
- It's completely free;
- Can be performed anywhere, both indoors and outdoors;
- No training or simulators required;
- Promotes a healthy lifestyle and the formation of a beautiful body[5];
- This is a social movement.
Street training basics[edit | edit code]
A typical workout workout consists of:
[6]:
- Athletics exercises
are a system of exercises with different levels of load in order to improve health, develop strength and endurance, and also to form an athletic constitution. These exercises are used to increase strength levels, develop physical fitness and for rehabilitation. - Isometric exercises
are a type of strength training in which you hold a static position. - Calisthenics
is a set of simple exercises that are performed using your body weight. The purpose of these exercises is to train muscle strength and develop overall endurance. - Street fitness
is a set of exercises that are performed using body weight and a horizontal bar.
Workout training is usually carried out outdoors or in specially designed parks. A typical workout park looks like a soft-ground playground and consists of several bars, posts and other objects used for bodyweight training.
Building a workout workout[edit | edit code]
Basic workout training plan for the development of various physical qualities The
workout training system is based on an integrated approach to the development of 5 physical qualities (strength, speed, endurance, flexibility and coordination) inherent in the basic elements. Read more: Physical qualities of a person (Seluyanov)
The load is adequately distributed across 6 main muscle groups:
- Neck muscles
- Arm muscles
- Pectoral muscles
- Abdominal muscles
- Back muscles
- Leg muscles
- Plan:
Training usually takes place 3-4 times a week. - Training duration is
1-2 hours. - At the beginning of the workout, a warm-up run and stretching are often performed.
The desires and goals that a workout worker strives for may differ, which is why you need to adapt the training program to suit you in order to develop in yourself the qualities that you require at the moment.
Stages of training
The complex includes: a preparatory stage, 3 main blocks, and the final stage.
Preparatory
Before you start exercising, you need to prepare for training. To do this you need:
- Visit your doctor and find out if you can do heavy strength training;
- Test your maximum capabilities when performing strength exercises;
- Take a photo or video of your appearance from different angles (back, sides, shoulders, chest);
- Measure your initial parameters and write them down on a piece of paper;
- Record on your phone or camera how you perform the exercises, and compare the video with the training video;
- Write down on a piece of paper or in a notepad what you want to achieve in 100 days (identify the main goals).
After completing the preparatory stage, you can begin the main training.
1 block (basic – 49 days)
The basic block includes three types of exercises: push-ups, squats, horizontal bar. After 4 weeks we add lunges here. For beginners, the exercise scheme is as follows:
- Pull-ups – 6 times;
- Squat – 12 times;
- Push-ups – 12 times;
- Lunges – 10 times on each leg.
The number of executions is indicated for one circle. We take a break between approaches for 40–50 seconds. Women do 2 circles in one workout, men 4. After 3 weeks, add one additional circle.
It is important to do the same number of exercises in each circle. Even if you no longer have the strength, you need to do the last times with a short break. Every week the number of approaches increases, as the person’s endurance increases.
In the first block we study in detail the following questions:
- Duration of classes and their regularity;
- Rules for correct menu creation;
- Duration of sleep and daily routine.
After completing the basic block, you will be able to:
- Learn the correct technique for performing basic exercises.
- Learn the basic aspects of a healthy lifestyle.
- Develop the habit of regularly engaging in physical activity according to a specific program.
The first block provides a knowledge base for a beginner. With its help, a person masters aspects of a healthy lifestyle, learns the features of technology and learns discipline.
Block 2 (advanced – 42 days)
This block includes the same exercises as in the first stage. But complex elements are added:
- 3-second pauses when performing the exercise;
- Movement along a large trajectory;
- Different number of repetitions;
- One and a half approaches;
- Plyometric reps.
If at the first stage there was more theoretical preparation and familiarity with the basic aspects. So, in the second block the emphasis is on endurance. We strengthen and pump all muscle groups.
In the theoretical part we study the following questions:
- Features of sports nutrition;
- Sprint running;
- How to avoid injury and damage;
- The nuances of creating individual training, menus and programs.
The second stage allows you to delve deeper into the topic of sports and not only in theory, but also in practice to work out all aspects. This is the most difficult stage of the entire complex, but also the most productive in theoretical and physical terms.
Block 3 (Turbo – 7 days)
The last week of the training complex is designed for those people who have completed all two stages and want to improve their skills. Try something new in sports. We work all week without rest. Every day there is a separate set of exercises and the number of approaches. This is an accelerated training regimen to test your endurance and willpower.
The exercise complex includes both old and new exercises . They are designed to improve strength endurance. Each circle has a different number of repetitions, the program is supplemented with heavy techniques. We also study in detail the rules for creating the right menu and advanced training programs.
Final stage (2 days)
Having completed all the blocks, there are 2 days left to sum up the results. The authors of the 100-day workout invite participants to answer the questions themselves. They relate to the changes that occurred to them during the passage of the complex. Issues of interest and what difficulties arose during the completion of the program are discussed. All mentors carefully study the questions and answers of the sites to improve the program.
You can go through the complex on your own at any time. However, its creators offer their participants a more interesting option. Every year in March and September a massive project is launched. A kind of flash mob. Everyone starts the program together and at the end of the course shares their results and achievements. This adds motivation, aspiration and interest to the participants.
You can register and complete the 100-day workout program on the official website of the movement.
Competitions[edit | edit code]
In 2013, the first street gymnastics festival was held in Serbia, competitions in the Czech Republic. In 2014, domestic competitions took place in Poland. In 2015, domestic competitions were held in Spain. Also in 2015, the World Street Workout Championship was held in Kazakhstan.
There are various criteria for evaluating a performance:
- 1st option: Strength, entertainment, clarity, number of elements in combination, charisma.
- 2nd option: Statics, dynamics and combinations.
Competitions can be held: a) in a free style - everyone shows their program, b) in the format of a one-on-one duel (“battles”) (English battle - fight, battle), during which two competitors take turns showing their program and then the judges choose the best one.
Federation[edit | edit code]
World Street Workout and Calisthenics Federation (WSWCF)
is a non-governmental and non-profit organization operating worldwide. The Federation was founded on April 8, 2011. WSWCF is located in Riga, Latvia[7]. The current president of the WSWCF is Māris Šlēziņš[8].
Goals of the WSWCF
:
- development of workout as a social movement and as a professional sport throughout the world;
- official recognition of street training as one of the sports;
- attracting new members to the workout;
- creation of new sites for workout.
- promoting workouts around the world, including disseminating information about street training at the international level, organizing international educational and qualification events, cooperation with national and international governmental and non-governmental bodies and organizations;
- creation and coordination of the activities of national and regional unions and organizations;
- Organization of international workout competitions, including regional and world championships, development and approval of rules for such competitions;
- Development and implementation of internationally recognized procedures for obtaining and maintaining the qualifications of workout instructors, including procedures for training and certification of instructors;
- through its activities, contribute to the improvement of the general health of members of society and the quality of life, in order to promote social integration between different sectors of society, and contribute to the development of a better civil society at the national and international level.
Purpose of the program
A comprehensive training program has a number of advantages:
- Free information to people about the benefits of sports, its features, nuances and secrets. Lectures, video lessons and recommendations from experts are provided in the public domain.
- A large project team advises all participants on all issues, gives recommendations and helps not to fall through the cracks.
- There are a lot of followers of the program in different cities and countries. This makes it possible to practice sports together.
- The workout complex helps you develop a habit, learn how to eat properly and study all aspects of the human body.
The “100 days of workout” complex is an excellent sports program for people who want to radically change their lives. It will help you see yourself from a different perspective, develop the habit of exercising regularly, and improve yourself and your skills. Having survived the first two stages, you will want to move on and not stop on your way.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Skills and tricks[edit | edit code]
Source: Workout
"
. Author:
Al and Danny Kavadlo, 2017
So, first things first. There is no such thing as "tricks". These exercises combine strength and skill in their unsurpassed grandeur. They represent patience, work and perseverance in the face of insurmountable difficulties.
Detractors often say that many of these exercises do not develop functional strength or absolute power, even claiming that there are certain “secrets” that allow them to be performed, but this is far from the truth. These exercises can only be learned, or rather earned, by spending countless hours of technique and muscle training. Whether it's stand-up muscle-ups, handstands, or the flag, they all need to be given time and practiced diligently. This is true. There are no tricks. It's all about skill, but that's a completely different story...
Training a skill is largely practice. It's the same as learning a foreign language or learning to play a musical instrument: the key to success here is regularity and persistence. Many of these exercises are best done with frequency, not necessarily to the point of muscle failure, but so that your body can “learn” the movement on a regular basis. It may be better to film yourself or have someone monitor you and your position, since it is difficult to see your movements from the outside when working in the air.
The great thing about making skill acquisition a priority is that by practicing a skill, you are more likely to develop strength and overall improve your physical performance. It is often much more interesting to concentrate on training a skill rather than strive to perform new, increasingly complex standards. If you asked us what a “trick” is, we would answer this: it is days, months and years of humble quest for what seems unattainable.
What's included in the program
The weekly 100-day workout program includes:
- 5 days of active physical activity;
- We devote 1 day to muscle stretching;
- 1 day of complete rest without physical activity (selected individually).
During the approaches you should give your maximum effort. That is, when performing exercises, use all your strength, but no more than 85%. Since a heavy load on the body can lead to depression and stress. After completing the sets, you should have some strength left. Due to this impact, the muscles are subjected to maximum load, which allows you to achieve the desired results very quickly.
The author of the program created the technique so that even a beginner could easily master it by studying video tutorials. For a 100-day workout to bring positive results, all exercises must be done in a certain sequence and in compliance with all the rules.
Sources[edit | edit code]
- “Why is street workout so popular in East Europe? - Quora. https://www.quora.com/Calisthenics/Calisthenics-Why-is-street-workout-so-popular-in-East-Europe
- "On Street Workout" https://pccblog.dragondoor.com/on-street-workout/
- "CALISTHENICS - Street Workout Academy." https://streetworkoutacademy.com/calisthenics/#
- https://www.street-workouts.com/tag/isometric-exercises/
- https://en.cnki.com.cn/Article_en/CJFDTOTAL-GZTX200306018.htm
- https://www.street-workouts.com/street-workout-programs/
- https://wswcf.org/en/wswcf/about
- https://wswcf.org/en/wswcf/main-office
In sports you compete with others, in workout - with yourself
Sports are a zero-sum game: if one wins, the other loses. This condition underlies any sport. This is what creates the competitive component. The problem is that this leads to negative consequences. Yes, everyone strives to develop in order to defeat others, but at the same time, not a single competitive athlete will reveal to you his training secrets. He doesn’t want you to become better, stronger, or even surpass him.
Sport, even team sport, is still a story about individual victory, and workout is about collective victory.
Workout athletes have a different attitude towards victories. We believe that the only person you truly compete with is yourself. And every day you should strive to be better than you were yesterday. So I don't think about surpassing anyone. I think about becoming better myself and helping others become better too. If I find out an effective way to double my pull-ups in a month, I'll be happy to share it with everyone.
Swinging on the horizontal bar
An independent exercise, the characteristic feature of which is a large amplitude of movement. The recommended swing time for beginners is one minute. The execution time must be increased gradually. The load during swinging turns out to be floating. It moves from the pectoral muscles to the latissimus and in reverse order.
Swings performed while hanging are aimed at developing coordination, focused on a clear understanding of the comparison of space during movement:
- the back bends slightly backward;
- relax your back;
- knees are pulled towards the chest;
- legs are thrown forward.
The execution of the movement becomes an impulse that allows for pendulum-like swings. The position of the legs depends on the location of the body. They are straightened when the body moves backward. The legs are slightly bent and thrown sharply forward at the moment of passing under the crossbar, or, more precisely, at the lowest point.
Street Workout for Beginners. Training.
History of workout
In the 90s in America, black teenagers began to actively work on developing their bodies, practicing on ordinary sports grounds on the street. They toned their bodies by doing pull-ups, push-ups and other exercises. During the general availability of the Internet, videos began to appear and spread online where one could see these training sessions. It is not known who was the first to call the videos “street workout,” but the name stuck and was later transformed into “workout” in the CIS countries and Europe. In Russia, the sports movement spread in 2009.
It is worth noting that workout does not have a clear division into styles, however, this street sport has a historically established classification:
- Street Workout . Classic style, which involves performing various elements with your own weight and inventing new exercises.
- Ghetto Workout . This style retained the preferences of the poor teenagers who founded this trend. The emphasis is on performing complex elements and striking strength exercises, for example, isometrics. Some elements are reflected in martial arts, such as finger push-ups.
- Handstand . This style is the strength direction of the Ghetto Workout, where strength exercises on the horizontal bar alternate with push-ups, etc.
- Gimbarr . A unique “Cuban” style that poses a danger to life. Requires the development of dexterity and good coordination. It is not recommended to perform elements without safety nets.
What are the benefits of a workout?
The exercises in the program allow you to use nerve endings and muscles in a completely new way. In everyday life, swing movements are performed by the shoulder girdle, and the function of support falls on the legs. When performing elements on the horizontal bar, the latissimus dorsi muscles are used as a support, and swings are performed with the legs.
Thus, the horizontal bar is not just a sports element, but also opens up absolutely limitless possibilities for physical development. Doing exercises on the horizontal bar is a unique chance to become more agile, resilient, strong, not have problems with the vestibular system, and develop a sense of distance.
Today success in training, tomorrow in everything else
Let's imagine for a second a person who is dissatisfied with his life and, in particular, with his reflection in the mirror. Let's say his name is Vasily. He learns about workout and decides to try it. The first thing Vasily will need to do is go outside and find the nearest area with horizontal bars. That is, workout from the very beginning forces a person to leave his comfort zone and start doing something. Already at this stage, many people have difficulties, as they are embarrassed by other people, their shape and the fact that they don’t know how to do anything. But if Vasily has set a goal for himself, he will find a way out. He will look for sites farther from home, and practice early in the morning or late in the evening.
Photo: Anton Shcherbakov / WorkOut Photostock
Gradually overcoming one’s insecurities in order to achieve a goal has a positive effect on Vasily’s character and willpower. Over time, he begins to notice changes in himself: shortness of breath disappears, his stomach tightens, muscles appear. At a certain point, others begin to notice these changes. And Vasily now comes to work in high spirits. He sees that with hard work he can change something here too. Then he decides to transfer to a new place in his company, where he had long wanted to go, but he lacked self-confidence. Vasily improves his technical knowledge, enrolls in English courses and applies for a vacancy in the European branch of the company.
This example is, of course, exaggerated, but it shows well how one change leads to another. And it all starts with the first step - for example, with horizontal bars and uneven bars. And the main task of workout culture is to bring a person to them.
