Training For Breakdancing With Bodyweight

Hi my names R.W. (name withheld), I saw some of your clips on YouTube and was wondering if you could give me some pointers.

I’m a Breakdancer based in Australia and i have a few big competitions this year, one in Korea and one in France.

At the moment I have break training on Wednesday Friday and Sunday
And I go to the gym on Monday and Thursday to workout this is my bodyweight training circuit.

BODYWEIGHT CIRCUIT(5 circuits)

Bodyweight Burpees - 15-25 Reps
Bodyweight Handstand Pushups - 5-10 Reps
Push ups(varies) - 10-20 Reps
Bodyweight Chinups with hanging leg raises - 5-10 Reps
Bodyweight Dips - 15-20 Reps
Full Squat - 10-15 Reps
Situps - 50 (varies)

Cardio - 20 mins

I do that bodyweight circuit 5 times then finish off with cardio then stretch.
I do that twice a week.

Do you think twice a week is enough?
and do you think the regime is ok?

cheers
R.W.

Answer From Ray Burton
FLS Coach And Trainer

As much as I love to modify and tweak stuff, I think your bodyweight circuit and overall schedule are perfect R.W. Breakdancing or BBoying 3 days a week will really put a huge demand on your recovery abilities so I think that two days of specific bodyweight training would be about all you could handle without getting sick or run down every once in a while.

Actually your schedule is very close to my own except replace the breakdancing with MMA. If you find that you do want to become a little bigger (which makes the breaking harder of course) then you might want to cut the circuits back to three and add weight to all the exercises when you can do 8-10 reps on it. You’ll also have to eat a ton but I don’t think size is what you are after. For speed, strength, endurance and flexibility I think you’re right on target.

You should send us a video of you doing your bodyweight training circuit and some of your dancing. I bet the newsletter subscribers would love to see it.