BAE-SIC PROGRESSIONS STRENGTH STANDARDS AND PROGRESSIONS FOR BASIC RING & BODYWEIGHT MOVEMENTS omar.dadabhoy@gmail.com Copyright: © 2021 by Tome Tao All rights reserved This book or any part thereof, may not be reproduced or recorded in any form without permission, except for brief quotations embodied in critical articles or reviews omar.dadabhoy@gmail.com CONTENTS CHAPTER 1 CHART PURPOSE CHAPTER 2 PUSH CHAPTER 3 PULL CHAPTER 4 LEGS CHAPTER 5 CORE CHAPTER 6 HOW TO USE CHART omar.dadabhoy@gmail.com DISCLAIMER This progression chart is not designed to, and therefore does not, provide medical advice. All content, including text, images and information, available in this file are for general informational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Please never disregard professional medical advice, or delay in seeking it, because of anything you have read in this workout program. Tao shall not be held liable for any damage and/or injury caused by the exercises you obtain from this file. If you do not agree with the statements above, then you should not apply any of the exercises, workouts and training advice offered by this program omar.dadabhoy@gmail.com CHAPTER 1 CHART PURPOSE omar.dadabhoy@gmail.com CHAPTER 1 CHART PURPOSE Muchacho! When it comes to building an aesthetic physique, we must always follow The Principle Of Progressive Overload Which states that in order to build muscle and get stronger, you must gradually increase the demands you place on your body over time And in traditional weight lifting, one of the most efficient ways of doing this is simply adding load... While in calisthenics, we can create the same effect by using harder progressions of the basic movements But it can be challenging to understand how all the movements relate to each other, and in what order each progression should be followed Luckily, this progression chart is here to tackle this problem... omar.dadabhoy@gmail.com CHAPTER 2 PUSH omar.dadabhoy@gmail.com HORIZONTAL PUSH PUSHUPS RING PUSHUPS VERTICAL PUSH RING FLY SUPPORT Kneeling RING DIPS HS PU Baby Dips Regular BEGINNER Regular Diamond Baby Bulgarian Ring PU Turn Out FE Dips Pipe PU Bulgarian Ring PU INTERMEDIATE FE Diamond Elevated Pipe PU Archer Assisted Fly BM Deep Elevated Pipe PU Bulgarian DIamond BM Wall HS PU ADVANCED Swinging RTO PP PU Elevated OA PU Deep Wall HS PU Fly OA PU Free HS PU SENSEI RTO Maltese PU Archer Dips RIng OA PU Abbreviations PU = Pushup HS = Handstand PP = Psuedo Planche ADV = Advanced Deep Free HS PU RHC = Ring Ham Curl OAC = One Arm Chinup RTO = Rings Turned Out PP = Psuedo Planche BM = Baby Making OA = One Arm MU = Muscle Up FE = Feet Elevated SL = Single Leg omar.dadabhoy@gmail.com CHAPTER 3 PULL omar.dadabhoy@gmail.com HORIZONTAL PULL ROWS VERTICAL PULL LEVER ROW PULLUPS OAC RING MU LEVER RAISE Baby Pullups BEGINNER Row Scapula Pull Eccentrics Arc MU Rows Wide Pullups INTERMEDIATE Archer Row Tuck MU Eccentics Tuck L Wide Pullups Straddle OA Row ADV Tuck ADV Tuck MU Manlte ADVANCED One Leg / Straddle One Leg / Straddle Archer Pullups L Mantle Wide MU OAC Eccentrics L MU Half Lay OA Row SENSEI Full L Archer Pullups Full OAC Abbreviations PU = Pushup HS = Handstand PP = Psuedo Planche ADV = Advanced RHC = Ring Ham Curl OAC = One Arm Chinup RTO = Rings Turned Out PP = Psuedo Planche BM = Baby Making OA = One Arm MU = Muscle Up FE = Feet Elevated Archer MU SL = Single Leg omar.dadabhoy@gmail.com CHAPTER 4 LEGS omar.dadabhoy@gmail.com LEGS SQUAT PISTOL SQUAT GLUTE BRIDGE HAM CURLS CALF RAISE Air Squat BEGINNER Split Squat Glute Bridge Baby RHC Calf Raise Bulgarian Split Squat Box Pistol / Ring Pistol Cossack Squat INTERMEDIATE Pistol Eccenctric ADVANCED Deep Step Up RHC SL Glute Bridge SL RHC SL Calf Raise Pistol SENSEI Nordic Ham Curls Abbreviations PU = Pushup HS = Handstand PP = Psuedo Planche ADV = Advanced RHC = Ring Ham Curl OAC = One Arm Chinup RTO = Rings Turned Out PP = Psuedo Planche BM = Baby Making OA = One Arm MU = Muscle Up FE = Feet Elevated SL = Single Leg omar.dadabhoy@gmail.com CHAPTER 5 CORE omar.dadabhoy@gmail.com CORE HANGING LEG RAISE RING ROLLOUTS BEGINNER Support Knee Raises Plank INTERMEDIATE Hanging Knee Raises Body Saw ADVANCED Kneeling Rollouts Hanging Leg Raises SENSEI Full Rollouts Abbreviations PU = Pushup HS = Handstand PP = Psuedo Planche ADV = Advanced RHC = Ring Ham Curl OAC = One Arm Chinup RTO = Rings Turned Out PP = Psuedo Planche BM = Baby Making OA = One Arm MU = Muscle Up FE = Feet Elevated SL = Single Leg omar.dadabhoy@gmail.com CHAPTER 6 HOW TO USE CHART omar.dadabhoy@gmail.com CHAPTER 6 HOW TO USE CHART The goal of this chart is to help you categorize and understand of the difficulty of each bodyweight progression in the following categories Horizontal Push Horizontal Pull Vertical Push Vertical Pull Legs Core Gaining mastery in each of these categories is the secret to achieving god like levels of strength and a balanced physique But in order to accomplish this, we must first learn how to handle factor like... omar.dadabhoy@gmail.com CHAPTER 6 HOW TO USE CHART GOALS Having well defined goals will keep your training both fun and structured And to maintain structural balance, you ideally should work on 1-2 goals from each category for push, pull, legs and core For example, If you're trying to achieve the one arm chin-up, wide muscle up, full lever raise and archer chin up, all at the same time That's way too much!!! Chill the hell out Instead pick only 1-2 pulling goals, and put all your energy into accomplishing them for a period of time before switching your focus This will help you avoid burnout, injury and a lack of progress omar.dadabhoy@gmail.com CHAPTER 6 HOW TO PROGRESS STRUCTURE After taking a closer look at the chart, you may notice that you are advanced in one area yet lagging in another... This is normal And an excellent opportunity to put more focus on bringing up your weaker areas Which will have a positive effect keeping you injury free, improving your muscular proportions, and getting all the muchachas to start calling you BAE omar.dadabhoy@gmail.com CHAPTER 6 HOW TO PROGRESS CARRY OVER EFFECT Using this chart as a road map for your training will help you make steady gains by taking advantage of the carryover effect For example, lets say you're putting a lot of energy into achieving the Archer Dip But because this is a pushing movement, you will also see improvements in other pushing exercises like ring pushups, handstand pushup e.t.c Also, if you're having a difficult time unlocking a new movement, this can easily be solved By shifting your focus to another progression grouped left or right on the chart, to eliminate any weak spots that may be holding you back omar.dadabhoy@gmail.com CHAPTER 6 HOW TO PROGRESS GLOSSARY / SLANG TERMS Pipe Pushup = Pike Pushup Baby Making Pushup = Dive Bomber Pushup omar.dadabhoy@gmail.com GOOD LUCK Muchacho! This chart is a resource that should act as a roadmap on your journey towards creating a physique to be proud of I believe in you, and can’t wait to see your amazing results Thank you for all your support and I wish you the best of luck in your quest for BAESIC GAINS omar.dadabhoy@gmail.com
