Do you ever read something by a fitness coach and wonder why they have taken the road they have? You might hear someone proclaim they only train with “tough man” training methods by lifting tires and swinging sledge hammers. You might also hear the trainer that only teaches Yoga and Pilates to gain the best results. This is a topic I have shared before and it still amazes me on how one individual can be so undeviating with one approach to training. I am not going to go into all the various methods of training available to us but I do want to share my thoughts on free weight training and body weight training.

First let me clarify what I consider free weight and body weight training. In my programs, free weight training in consists of bars, dumbbells, kettle bells. Body weight training include the obvious; the persons own body weight, jungle gym/TRX straps, medicine balls, tubing and bands. I know this is not “pure” body weight training but in my programs I do include these.

The question I am often asked is do I prefer free weight or body weight better. Because I often talk about these two methods, my answer is I like all kinds of training methods that work towards the goals for my athletes and myself. This is why I am amazed when I hear someone say, “I only do this or that type of training”. My question would be, “Why?” We all should be using what we have at our disposal to get the results our clients deserve. BUT, that’s right; there is always a “but”. You have to work within the current environment you have at your disposal. If you work in a huge strength and conditioning facility with every type of training method available to you, then it is much easier to design your program. However, if you work out of a 400 square foot facility with only bands, tubing, dumbbells, and medicine balls, then you have a totally different situation. You obviously can’t do training such as, sled dragging, tire flips, and explosive high medicine ball throws. You have to achieve the results your clients want using what’s available.

So, when I am asked what is my favorite ways to train…I usually say it depends.

Another question often asked of me is should someone be able to perform all body weight exercises before going onto free weight training? My answer is…..it depends. In my opinion, a person should be able to perform the proper movement of a push up and a jungle gym strap row before they load themselves with a bar. The reason I say yes is because I can get my clients to move their joints correctly much easier when they are not concentrating on a dumbbell or a bar. But if I am going to teach my client how to do a shoulder press, then I will give them a light dumbbell immediately. The reason is because I need them to feel some vertical balance or Proprioceptive awareness by holding the weight. obviously the weight is very light so they do not struggle to lift it.

I recently took both of my squat racks out of my facility. It freed up space to move, plus it made it safer. Because I primarily have my athletes perform single leg training (lunges, step ups, Bulgarian split squats, 1 leg box squats) I didn’t need the rack for bilateral squatting. I am not opposed to bilateral squatting. I just get much more value out of single leg work in my current environment. This is an example of using what you have available in your environment, but also meshing what you have with your training philosophy. Some people feel they have to perform bilateral squatting to achieve the results they need. I disagree. At least they know what they are about and what they need in their environment.

My message is allow your clients goals, your training environment and your personal philosophy on what is safest and most effective to drive your program. Don’t become a one dimensional trainer any more than you want to become a one dimensional person.

P.S. – If you are interested in learning a little about some of the training I use for body weight training, check out my ebooks http://www.sportsspeedetc.com/books.shtml