Bodyweight Skill Tree Follow Up/Update
Hey guys!
This is supposed to be a small follow up post to the one I made a couple of days ago. Since then I have made numerous changes to the original version (detailed patch notes provided at the bottom). Most of the changes come from the input I have received, so I tried to incorporate as much as possible.
I will first provide you guys with the download links:
Official GoogleSheets Beta 1.5.6
(There are still some bugs in the GS version such as the loss of some of the hyperlinks; therefore, it is in beta right now :P)
To summarize the changes, I've made:
Every Skill/Strength Element is now also a link, that when clicked guides the user to a new spreadsheet where they then have the option to choose from one of the following three video types: Form videos (what it should look like), Tutorials (how to achieve it), and Alternative Tutorials (another way to unlock it).
In addition, the user is also provided with a Variation/Progression link that diverts them into a third and final spreadsheet that contains lists and video links to progressions and variations for most skills.
There might be some misplaced links, but for the most part everything should work. The only exceptions that I know of right now are many of the skill tree links in the google sheet and some of David Packer's tutorials, as they are unavailable right now. I don't know if he is aware of this sub, but if you are reading this: "Please re-upload your videos bro :D!". There is of course also the chance that this glitch is specific to me and not actually a problem with his video, so let me know whether you guys are experiencing the same problem. I will try to address the GoogleSheets link issue in due time, but for now, at least the .xls Version should work.
Another point worth mentioning is the common use of two of David Packer's videos, especially for the advanced ring skills. This is because learning these skills is more about understanding a certain type of training which I believe to be the best approach for people who aren't professional gymnasts with access to coaches and spotters.
This about sums up what I wanted to say, so I hope you guys will enjoy the new changes and I will wait for your feedback.
Have fun
-3umel
Patch Notes:
Added Form/Tutorial spreadsheet (FTAV)
Added Variation/Progression spreadsheet (VP)
Added links to FTAV from the main tree
Added links to VP from FTAV
Split main tree into two sheets
One tree without interconnecting arrows
One tree with interconnecting arrows
Added color coding to the tree
Renamed ‘Unlocked Skills’ to ‘Unlocked Skills and Strength Elements’
Renamed ‘Legendary Skill’ to ‘Legendary Skills and Strength Elements’
Added new ‘Skills and Strength Elements’:
Ring Push-Up
OA Dip (One Arm)
Morozov (Hold)
Bicep Planche
OA Bicep Planche (One Arm)
Inv. Butterfly (Inverse)
OA Planche Push-Up (One Arm)
Removed ‘Skills and Strength Elements’:
Adv. Tuck FL Row
Fixed spelling
Form/Tutorial spreadsheet (FTAV):
Contains column of Skill and Strength Element names
Contains column of form video links
Contains column of tutorial video links
Contains column of alternative tutorial video links
Contains column of Variation/Progression links
Variation/Progression spreadsheet (VP):
Contains lists of Skill and Strength Element names, variations, progressions, and some variation video links
Edit #1:
I just released version 1.6.1. It is an updated version, which now includes various leg Skills and Strength Elements as suggested by u/RockRaiders. I have yet to include links to the FTAV sheet; form, tutorial, alt. tutorial, and VP links; and Variations and Progression lists. I will try my best to incorporate these in next couple of days.
Patch Notes:
Added Hamstring Branch
Added Squat Branch
Moved Hefesto and OA Hefesto (One Arm) into the Back Lever Branch
Repositioned tree elements to make space for new branches
Recolored Calisthenics/Gymnastics cell
Edit #2:
Quick update:
I’ve reuploaded the version without leg exercises incase people don’t care for the leg elements and preferred the less cluttered option.
Edit #3:
Thanks for the silver kind Stranger!
This is awesome. I was actually searching for skill trees over the past few weeks so it's cool that a good one now exists!
Thanks!
No problem!
I actually kind of enjoyed it, haha
If you were to check my post history just yesterday I said I was starting bwf, making the move from traditional weights etc. Couldn’t have came at a better time!
Wow, amazing job, especially the addition of the form and tutorials sheet and the variations sheet.
You could also add leg moves, there are video examples in this post, it's a bit disorganized and I am thinking of writing a new one with progressions. Legendary moves would be elevated natural one leg press, inverted one leg Nordic curl, elevated one leg Matrix squat. I've added some links to notable moves below.
Some examples of paths (including only some milestones, not all the progression steps).
Squat -> pistol squat -> branch into one hand shrimp squat, natural one leg press on smooth surface (abbreviated as friction pistol), leg extension variations (the idea is that pistols are a good starting point since the knees need to be robust to avoid pain and injury).
One hand shrimp squat -> two hands shrimp squat -> elevated two hands.
Friction pistol (on smooth wood or metal pole) -> high friction pistol (like Deuanuis on plywood) -> elevated friction pistol (like Deuanuis has done, for now it's the hardest leg move ever done and it could be done even deeper, maybe even a "one leg muscle up" if your leg is straight at the bottom).
Kneeling leg extension -> assisted one leg -> one leg.
Sissy squat -> elevated sissy squat -> assisted one leg -> one leg (video shows bent hips concentric) -> elevated one leg.
Matrix squat -> elevated Matrix squat -> one leg -> elevated one leg (nobody has reached it).
Tuck leg extension lever -> leg extension lever -> tuck one leg -> one leg (video shows imperfect form static hold, you could do straight body raises with monkey bars or a partner holding your shins down).
Standing hip hinge -> one leg -> tuck Nordic curl -> Nordic curl -> tuck one leg -> one leg Nordic curl -> decline one leg (nobody has reached it) -> inverted one leg (with inversion boots and stall bars or door anchor).
Inverted squat (branch from tuck Nordic curl) -> inverted Nordic curl -> inverted one leg squat -> inverted one leg Nordic curl - here there are two variations, free hanging on a bar or against a vertical surface (stall bars or door anchor, the fixed shin version is harder because the body is forced to be horizontal at 90° knee flexion, just like Matrix squats are harder than sissy squats since the shin is fixed and you pivot around it). Inversion boots or some straps can be used to stay anchored.
Sorry, I got carried away with ideas, I want to organize them better in a future post.
I was thinking about adding leg moves, but I don't really know a lot about them and I didn't want to add some ridiculous branch that wouldn't make any sense. With your comment, I am quite confident that I can update the current version to incorporate leg skills.
Also, I am glad you like it :D
Thank you! I saw his post. I like that he took a very different approach and it worked out great.
This is a great example of the positive side of the internet. A community of people creating something so useful for everyone.
I am happy that it is so well recieved. I really enjoyed making it to so it's kind of a win win, haha :D
I am generally an extreme beginner for body weight training and I feel like your post is extremely awesome and really encouraging but one question I have is that you consider back levers on the same level as push ups which I kinda feel off and on different levels What is the reasoning behind this placement?
The beginning skills of each branch aren't nesseraily all the same level. The Back Lever is an entry skill which enables you to unlock more difficult elements, same as the Push-Up. The problem is that there is no real specific exercise which I am aware of that preceeds the BL in difficulty and activates the almost exact same muscle groups. Maybe the one could argue that the german hang fullfills exactly that role but I honestly don't think so. I hope I answered your question :D
fucking yes, I had this idea on my mind, I'm really glad to see this implemented.
Like for real, thanks for this. It's amazing.
:DD I have recieved so much positive response for this and it's really warming my heart. Have fun :)
Christoph from target10a.com made a pretty nice Training Roadmap from level 1 to 5 for climbers if anyone is interested (with a pretty nice design :))
No problem :) Glad I could do something nice!
Thanks for posting. Any chance you can also include the progression chart that you'd posted as png a few days ago? I'd love to track my progress that way.
I don't have any gold or anything to give you(although you deserve it), all I can do is up vote and say thanks for all the hard work compiling all this info into this spreadsheet!
THANK YOU!
Its reward enough to see my work so well recived. I'm happy you like it :D
Sometimes, when you overenginner something, the end result is paralysis.
I just do some squats and pushups daily. No spreadsheet!
And that is exactly what you should be doing, if you think it fits your needs. Thats the beauty of BW training or just training in general; every desicion about how you train is up to you :D
How about inloc and disloc following skin the cat/german hang, somewhere near the bl tree
Thats actually a very good idea! I'll see what I can do tomorrow :D Thanks for the help!
This is excellent. Thank you for putting the time into this and being willing to share with the community.
I've been looking for something like this for so long, thank you so much for the time and effort you put into this!
Could this possibly be turned into an app? (Android preferably as its what I have) I'd be happy to pay a few dollars if the UI is nice and intuitive. Thanks for your hard work!
You probably don't have this in mind, but I think it would be cool if someone made an augmented reality game or something like that
Also I have a different approach / suggestion for the handstand related section as its more my jam
I would go straddle press and then progressing to stalder press. Straddle makes more sense as an entry and stalder is much higher level skill that results in more use than the pike press.
For hspu I would finish with either full rom hspu or hollowbackpress (90 degree pushup)
Respect your work! However, its quite hard to view on mobile. Should we develop an app?
If you are able to do that, that would be a great idea.
Awesome skill tree!
its almost like an rpg! where's the node for increasing fireball damage? xP
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