Instagram story viewer> @rubenandries_> Posts

Ruben Andries

@rubenandries_

134.3K

followers

782

following

🐉 Calisthenics • Mobility • Martial Arts
📍 @mvmtstudio_
dm for coaching

POSTS STORIES REELS

Sometimes Fanta

I think it was Mayweather who used to drink a Coke after training.

I like a Fanta.

Obviously not after every session, but every now and then. Its like 80/20.

80% we stick to the habits and rhythms our body appreciates and will make us live a long, young and healthy life.

The other 20% is for your mental health. To remember to live, to be flexible, not perfect.

Have a good weekend !

#bodyweighttraining #bodyweightworkout #bodyweightexercises #calisthenicstraining #calisthenicsworkout by @rubenandries_

Statics don’t have to be static.

I never used to be a big fan of training statics.

I found I enjoyed them a lot more when I started training the skills dynamically.

Instead of training only the hold, you can use movement, different angles and positions to build the strength and control for it. It’s also a nice way to progress by using momentum, without relying on bands.

You see this a lot in gymnastics, especially on the rings, where static positions are worked into dynamic complexes.

I really like this way of training. Here are a few of my favourite front lever variations + 2 conditioning exercises and a lat stretch.

#calisthenicstraining #calisthenicsworkout #frontlevertraining #bodyweighttraining #bodyweightworkout by @rubenandries_

What makes a good training?

I recently read The One Thing.
It’s about doing one thing really well.

And I came to the conclusion that this doesn’t work for me.

I don’t want to move in one direction.
I want to move through different qualities.

Strength matters. So does rhythm. So does control, explosiveness, and stability.

We are not one-dimensional.
We train movements for producing force. Others to learn how to control it.

Training (for me) is about expanding the range of what the body can do.

The more qualities we develop, the more complete of an athlete we become.

#bodyweighttraining #bodyweightworkout #bodyweightexercises #calisthenicsworkout #calisthenicsmovement by @rubenandries_

Like getting punched in the face.

It’s very honest feedback.

You don’t really know what holds until you put it under pressure.

Movement, dance, and martial arts all work in similar ways.

That’s why we train to move off the familiar line.
To change the leverage, the angle,
because when the angle changes, the answer changes too.

The more variety we expose ourselves to,
the more adaptable we learn become.

Save and try this one.

#bodyweighttraining #bodyweightworkout #bodyweightexercises #calisthenicsmovement #calisthenicsworkout by @rubenandries_

There’s a reason our shoulders are capable of moving in so many directions.

They’re one of the most mobile joint complexes in the body.

We’re literally built to move in every direction. So our training should reflect that.

We train to rotate, reach,
shift, and transition between angles.

Not only linear movements. Rings allow movement to happen more naturally.

The joints can rotate freely while the body constantly adjusts through different positions and transitions.

That’s what makes this so effective.

You’re training how to move, stabilise,
and transfer force through changing angles.

#calisthenicsworkout #ringtraining #shoulderhealth #calisthenicsmovement #bodyweighttraining by @rubenandries_

The natural alternative to overcomplicating your training.

A lot of people are taking a dozen supplements and getting into biohacking, yet some won’t even go for a run.

Before optimising everything, start with the basics. Squat, push up, stretch. Simple movements, do different variations, and make them progressively more demanding.

There’s plenty of room to be creative with your training. But the principles behind getting stronger and healthier haven’t changed much.

#bodyweighttraining #bodyweightworkout #bodyweightexercises #bodyweightstrength #calisthenicsmovement by @rubenandries_

Strength × Mobility

It’s obvious that they complement each other.

Mobility gives us a greater range of motion, while strength allows us to control that range and produce force within it.

The more range we can access, the more options we have when we move. But without strength in those ranges, our options are limited.

Seems logical, yet I still see plenty of strong people who struggle to use their strength outside the positions they’re used to.

So what are we training for?

#bodyweighttraining #bodyweightworkout #bodyweightstrength #mobilitytraining #bodyweightexercises by @rubenandries_

Footwork is an underrated skill.

The way we interact with the ground influences how we move, produce and redirect force, accelerate and change direction.

Where and how we place our feet influences how our ankles, knees, hips and the rest of the body align. This is why, when looking at posture, we often start with the feet and work our way up.

Foot speed and footwork aren’t the same thing. Foot speed is how quickly you move; footwork is how effectively you position and reposition yourself.

Good footwork combines speed, balance, timing and coordination, allowing you to move efficiently without compromising your posture.

#bodyweighttraining #bodyweightworkout #bodyweightexercises #footwork #footworkdrills by @rubenandries_

Horse legs for fighters

Explosiveness through the legs and hips, coordination, balance and the ability to produce force from different positions.

A mix of fight-specific movements, plyometrics and unilateral work.

1. Check to body kick — 50x
2. Knee drive to burpee — 30x
3. Broad jumps — 20x
4. Reverse lunge to knee drive — 25x per side
5. Pulse jump lunges — 30x
6. Teeps — 100x
7. Low Cossack squats — 20x

#bodyweighttraining #bodyweightworkout #bodyweightexercises #bodyweightfitness #bodyweightstrength

Knee drive to burpee — 30x

Explosiveness through the legs and hips, coordination, balance and the ability to produce force from different positions.

A mix of fight-specific movements, plyometrics and unilateral work.

1. Check to body kick — 50x
2. Knee drive to burpee — 30x
3. Broad jumps — 20x
4. Reverse lunge to knee drive — 25x per side
5. Pulse jump lunges — 30x
6. Teeps — 100x
7. Low Cossack squats — 20x

Broad jumps - 20x

Explosiveness through the legs and hips, coordination, balance and the ability to produce force from different positions.

A mix of fight-specific movements, plyometrics and unilateral work.

1. Check to body kick — 50x
2. Knee drive to burpee — 30x
3. Broad jumps — 20x
4. Reverse lunge to knee drive — 25x per side
5. Pulse jump lunges — 30x
6. Teeps — 100x
7. Low Cossack squats — 20x

Reverse lunge to knee drive - 25x per side

Explosiveness through the legs and hips, coordination, balance and the ability to produce force from different positions.

A mix of fight-specific movements, plyometrics and unilateral work.

1. Check to body kick — 50x
2. Knee drive to burpee — 30x
3. Broad jumps — 20x
4. Reverse lunge to knee drive — 25x per side
5. Pulse jump lunges — 30x
6. Teeps — 100x
7. Low Cossack squats — 20x

Pulse jump lunges - 30x

Explosiveness through the legs and hips, coordination, balance and the ability to produce force from different positions.

A mix of fight-specific movements, plyometrics and unilateral work.

1. Check to body kick — 50x
2. Knee drive to burpee — 30x
3. Broad jumps — 20x
4. Reverse lunge to knee drive — 25x per side
5. Pulse jump lunges — 30x
6. Teeps — 100x
7. Low Cossack squats — 20x

Teeps - 100x by @rubenandries_

Less separation

We tend to put movement into categories. Cali, martial arts, dance. And I’m guilty of this myself, mostly for the sake of clarity.

Yes, we need repetition to specialise in something. But there’s something to be said for taking what you learn in one discipline and applying it to another.

Inspiration really can come from anywhere. The way someone else moves, a different approach, the environment around you.

Some of the most interesting things happen when we start mixing things up and see how they connect.

#bodyweighttraining #bodyweightworkout #bodyweightexercises #calisthenicstraining #calisthenicsmovement by @rubenandries_

Six ways to push.

I think play is underrated. Part of the value is having room to explore without already knowing what you’re looking for.

How often do we wonder how many ways there are to do one thing?

#bodyweighttraining #bodyweightworkout #bodyweightexercises #bodyweightfitness #bodyweightstrength by @rubenandries_

200 burpees
5x10 for 4 sets

#bodyweighttraining #bodyweightworkout #bodyweightexercises #calisthenicstraining #calisthenicsworkout by @rubenandries_