Your training at Kame House: start from zero with bodyweight and gradually add the bar. 200 sessions, 3 days/week. 4 blocks per session: Core, Activation, Proprioception, and the Fundamental Lift. Inspired by Amerigo Brunetti's methodology.
By Gravity Room
Program weeks (relative)
Codos en suelo o brazos extendidos. Caderas alineadas con el tronco. 30s-1min isometria. Focus en sentir el contacto de todo el cuerpo con el pavimento.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 1 | ||
| 2 | — | 1 | ||
| 3 | — | 1 |
Boca arriba. Espalda bien apoyada en el suelo. 30s-1min isometria. Estabilidad y eficacia del core.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 1 | ||
| 2 | — | 1 | ||
| 3 | — | 1 |
Movimiento parcial. Focus en mantener la panza compacta, no subir del todo. 10-15 reps.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 1 | ||
| 2 | — | 1 | ||
| 3 | — | 1 |
Movimiento parcial. Enganchar femorales a traves de la presion del tobillo/gemelo contra el cojin. Sin buscar contraccion maxima. Los posteriores son los musculos mas dificiles de involucrar en sentadilla y peso muerto.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 10 | ||
| 2 | — | 10 | ||
| 3 | — | 10 | ||
| 4 | — | 10 |
Rodillas ligeramente flexionadas. Implicar femorales a traves de la presion del pie.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 10 | ||
| 2 | — | 10 | ||
| 3 | — | 10 | ||
| 4 | — | 10 |
Peso distribuido en el talon/todo el pie. Movimientos lentos e isometrias en el punto mas profundo.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 10 | ||
| 2 | — | 10 | ||
| 3 | — | 10 |
De pie sobre una elevacion. Empieza con rodilla y tobillo FLEXIONADOS. Focus en empujar el avampiede contra el suelo. Extension de rodilla y tobillo simultanea. NO contraer el gemelo voluntariamente en la subida.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 10 | ||
| 2 | — | 10 | ||
| 3 | — | 10 |
Movimiento LENTO. 5s descenso, percibiendo TODO el pie en contacto con el pavimento. 2-5s pausa en el punto mas bajo. 5s subida manteniendo siempre el Punto de Contacto con el suelo.
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 5 | ||
| 2 | — | 5 | ||
| 3 | — | 5 | ||
| 4 | — | 5 | ||
| 5 | — | 5 | ||
| 6 | — | 5 |
Yes. It is a beginner-level strength program that starts from zero with bodyweight exercises and gradually adds the barbell, so no prior lifting experience is needed.
It runs 3 days per week across 200 total sessions, making it a long-term progression from bodyweight toward barbell training.
Every session has 4 blocks: Core, Activation, Proprioception, and the Fundamental Exercise (main lift), following Amerigo Brunetti's methodology.
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