Translated from French to English - www.onlinedoctranslator.com
PROGRAM
TRAINING
By Dailong Huynh
IRON CROSS
• Complete program
• Technical explanations
ДАВАЙ
davaicalisthenics.com
CALISTHENICS
1
ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
PRESENTATION
The Iron Cross is an advanced level calisthenics element. This element mainly
requires the strength of the latissimus dorsi, pecs and arms.
This element is done with straight arms and therefore puts a lot of pressure on the elbows
and shoulders, which makes it dangerous. So make sure you have good muscle and joint
conditioning before moving on to a higher stage. To prevent joint injuries, I advise you to
always have a very good warm-up and to work on your joint mobility regularly (dislocation of
the shoulders with a stick, stretching of the wrists, etc.). To reduce the risk of muscle injury I
advise you not to train this element more than 3 times a week; more would be useless and
dangerous.
In general I recommend that you train it once a week. I also recommend that you
take breaks from time to time. Don't be afraid to stop training it for 2 or 3 weeks, it
will help your body recover and you may even progress. So in the workouts below,
do the main workouts, and if you really want to focus on that element, you just
have to add a 2nd or 3rd workout.
TECHNICAL:
Iron Cross:
- You can start from the position of support on rings, then go down until your
shoulders reach the level of the wrists.
- Be careful to always have your arms fully extended. I highly recommend using a
false grip to make it easier for you. Your arms should be aligned. If your shoulders are
too forward and internally rotated, you'll use too much force in your pecs and biceps.
If they're too far back and externally rotated, you'll be using too much lat and tricep
strength. (Both of these ways are not correct and are dangerous). Keep your body
upright (don't over-contract your abs or lower back). To hold, you have to push the
rings down.
- You can facilitate the movement to train it by simply remaining with the shoulders higher than
the level of the wrists. (more or less high: adapt to your current strength).
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
Azarian Cross:
-
Start in a suspended position. Keep your arms straight and your body vertical.
- Pull your body up to the reverse support by doing a front lever raise.
- When you are in the reverse support, let your body fall until the back lift. This is one of the
most important parts. Push with your shoulders to reduce the angle between your arms and
your body as much as possible. Also try to keep your arms as close to your body as possible.
Imagine you want to deadboard.
- When you are in the back lift, let your body fall by slowly letting your arms spread out to the
sides. Push up exactly as in the previous step, but spread your arms little by little to let your
shoulders come up. Be careful and never let your hands back down!
- Finish the movement by extending your arms until your shoulders reach the position of the
Iron Cross.
-
Nakayama:
- Start in supine back lift position. Keep your arms straight and your body horizontal.
- Then, let your body drop by slowly letting your arms spread out to the sides. Push up
exactly as in the previous step, but spread your arms little by little to let your shoulders
come up. Be careful and never let your hands back down!
- Finish the movement by extending your arms until your shoulders reach the position of the
Iron Cross.
MINDSET
Like many movements in calisthenics, iron cross, azarian cross and nakayama are high
level elements; but that's no reason to think it's impossible! Keep in mind that these
movements are easy if you train them correctly. It's not that hard on the human body,
and there are human people like you who do it much much harder. The most important
thing is to have fun and believe in what you're doing. If you do something that you
subconsciously believe is unnecessary, it's not going to work. Do the things you love
and believe in. And with every rep of every set you do, remember your end goal, and
push as hard as you want to achieve that goal.
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
LEVELS
This program is divided into 4 different stages. They will help you understand where you are in
your evolution. Be careful to do the workouts that correspond to your current level. If you do not
respect this, it will be useless or dangerous.
Level 1 :0 to 30 dips (You just started calisthenics, you need to build strong
foundations and muscle)
Level 2 :30 dips at the first iron cross (You have good bases, you are ready to learn
your first iron cross)
Level 3 :first iron cross to a solid iron cross and combos (You are able to hold an iron
cross 2-3 s and you want to hold more and learn azarian cross and nakayama)
TRAINING METHOD:
There are a lot of ways to learn a movement: attempts, max, combos, weights, rubber
bands, progressions, etc… All these methods are more or less useful, safe and difficult;
and their effectiveness is not the same depending on each element. In this program we
will use a method which is a mixture of all. It has been designed to be as effective, safe
and easy to understand as possible.
Here we will work through a cycle of 4 main steps:
TECHNICAL(1st week): improve strength and technique primarily through
tentative and bodyweight workouts.
VOLUME(2nd week): build strength and muscle through high intensity
training.
RESISTANCE(3rd week): build endurance and strength through more difficult
workouts to have a solid foundation.
REST(4th week): let the body recover, assimilate the new strength and prepare it
for the next level. Total or partial rest with a few attempts from time to time.
Do this for a month, then increase the difficulty. BUT DON'T WORRY: sometimes
progress requires more or less time; so even if you don't progress don't give up and
don't skip the steps! Just repeat this cycle for as long as you need. In calisthenics and
particularly for this movement, progress is not continuous. In general, the curve of
your evolution will look more like a staircase than a continuous line (you do not
progress for a while, and you suddenly increase in level, etc.)
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
ADAPTATIONS
The following workouts have been
designed to be the most complete
and easy to implement by
everyone possible, so they are
only bodyweight exercises.
However, it's not personalized
coaching, so it's possible that you
can't do some exercises for
different reasons (you don't have
the equipment, you're injured, you
don't like it, or you just want it to
change). It is also possible that
you have additional equipment
(dumbbells, machines, etc.). That's
why I made the table below,
where you can choose the
exercises you need. This will help
you know which muscles are being
worked, and the level of intensity.
Here is the list of all the exercises you
can use in your workouts. This is not
the list of all the possible exercises,
these are just the main ones and the
most useful in my opinion.
Remember that almost all of them
can be performed with additional
weight (pelvis, ankles, bag, jacket,
etc) or with a rubber band.
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
VOCABULARY :
Support :on rings, arms stretched along the body (vertical position)
Reverse support :on rings, arms stretched along the body (upturned vertical position, (head
down, feet up)
Kipped :cheats with the momentum of your legs by raising your knees
PA :partial amplitude
Negative :from the final position, gently control the movement back to the initial position
australian :straight body inclined with feet on the ground
Touch :body in contact with the bar
Superset :chain 2, 3 exercises without rest
Dropset :chain 2, 3 exercises from the most difficult to the simplest without rest
hold :hold an isometric position (without moving)
False grip :put your wrist on the bar/ring to hold with more strength
Reps :let's repeat
BW :bodyweight
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
DESCRIPTION OF EXERCISES / TIPS:
Attempts :In general I recommend that you start your training with “attempts”. It can
be just a move or a combo. Here are some ideas of what I mean by “attempts”, which
you can draw inspiration from (from the easiest to the most difficult):
- negative iron cross with elastic
- AP iron cross hold
- iron cross hold assisted forearms
- kipped iron cross press
- max iron cross hold + max AP iron cross hold
- 3 iron cross presses
- 10 sec iron cross hold + press
- azarian cross + max iron cross press
- 5 s back lever hold + 3 nakayama
- etc...
iron cross press :In the iron cross position, push the rings down to bring your arms closer to your
body and move on to the support on the rings. You can do it with extra weight (hips, ankle, jacket).
You can also help yourself with a rubber band, or by putting your feet on the ground (more or less in
front of your body, the more forward they are: the more difficult it will be). You can make the exercise
easier by passing your forearms through the straps of the rings to support you.
Negative iron cross :From the ring support position, slowly lower into the Iron Cross
position. Try to go as slowly as possible. You can also do it faster but hold your maximum
when you can't go any lower. You can do it with extra weight (hips, ankle, jacket). You can
also help yourself with a rubber band, or by putting your feet on the ground (more or less in
front of your body, the more forward they are: the more difficult it will be). You can make the
exercise easier by passing your forearms through the straps of the rings to support you.
Lean maltese on rings :Go into a Maltese stance with your feet on the ground, try to go as low
and forward as possible. Hold on as much as possible. You can do it with extra weight (hips, bag,
jacket) or with a rubber band. You can adjust the difficulty by placing the rings higher or lower
and moving your feet forward more or less.
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
lean victorian cross :Get into a victorian cross position with your feet on the ground, trying
to go as low and back as possible. Hold on as much as possible. You can do it with extra
weight (hips, bag, jacket) or with a rubber band. You can adjust the difficulty by placing the
rings higher or lower and moving your feet forward more or less.
Back lever to maltese lean on rings :Start in the back lift position with the feet on the floor,
then push off with your arms extended to the Maltese position with the feet on the floor. You can
adjust the difficulty by placing the rings higher or lower and moving your feet forward more or
less. You can do it with extra weight (hips, bag, jacket) or with a rubber band.
Front rise to victorian cross lean on rings :Start in a front lift position with the feet on the
floor, then push off with your arms extended to a Victorian cross position with the feet on the
floor. You can adjust the difficulty by placing the rings higher or lower and moving your feet
forward more or less. You can do it with extra weight (hips, bag, jacket) or with a rubber
band.
wide dips :The width of the grip should be twice the width of the shoulders. Go
down until the upper part of your belly reaches the level of your hands. Then, push
up to the outstretched arms support position. You can do it with extra weight
(hips, bag, ankle, jacket) or with a rubber band. It's best done on rings, but you can
also do it on a straight bar.
Wide pull-ups :The width of the grip should be twice the width of the shoulders. Start
in a hanging position with your arms straight. Then, pull your body up until your chin
reaches the level of your hands. You can do it with extra weight (hips, bag, ankle,
jacket) or with a rubber band. It's best done on rings, but you can also do it on a
straight bar.
archer dips :Lower yourself until the upper part of your belly reaches the level of your
hands. Keep one arm straight and bend the other, switching hands with each rep. Then,
push ups to the straight arms support position. You can do it with extra weight (hips, bag,
ankle, jacket) or with a rubber band. Do this exercise only on rings.
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ДАВАЙ
ALISTHENICS
1-PRINCIPLESBASIC
australian biceps curl :In a front-raise supine position with your feet on the floor,
pull your body up with your biceps. Be careful and try to move only the forearm and
not the elbow. You can do it with extra weight (hips, bag, jacket).
Australian triceps extension :From the push-up position, bend your arms and lower down.
Place your elbows as low and as far forward as possible, then push back into a straight arms
position. Be careful and try to move only the forearm and not the elbow. You can do it with extra
weight (hips, bag, jacket).
Australian sweaters :From the front-raise position with your feet on the floor, pull
your body up. You can do it with extra weight (hips, bag, jacket). It's best done on
rings, but you can also do it on a straight bar.
Pushups :You can do it with extra weight (hips, bag, jacket). It's best done on rings,
but you can also do it on a straight bar.
Butterfly cross with weight :Start with your arms straight, above your head. Pull
your hands down through the iron cross position until your arms are close to your
body. You can use a rubber band or machines.
lat pull down :You can use a rubber band or machines.
chest flies :You can use a rubber band or machines.
bicep curls :You can train it on different ranges of motion (elbows behind, in front or
close to the body). You can use dumbbells, a rubber band or machines.
Tricep extensions :You can train it on different ranges of motion (elbows behind, in
front or close to the body). You can use dumbbells, a rubber band or machines.
Back lift to maltese with weight :You can use dumbbells, a rubber band or machines.
Chinups :You can do this with additional weight (pelvis, ankles, bag, jacket) or with a rubber
band.
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ДАВАЙ
PROGRAM
ALISTHENICS
LEVEL 1
• MAIN DRIVE
• 2n/aCOACHING
10
ДАВАЙ
PROGRAM
ALISTHENICS
LEVEL 1
• 3thCOACHING
You can, and I recommend that you adapt this/these workout(s) to your training plan: As I
explained before, it is good to follow this method divided into different periods. A period
usually lasts a week, but it can be more or less (2 days or 2 weeks, etc). It depends on your
feelings. BUT no need to completely change the training! The idea is rather to do the same
thing but with a different intensity: it will be more consistent and it will allow your body to
progress. I will explain how to apply this below:
-
TECHNICAL(1st week): concentrate more on the work of strength and technique at the weight of the
body. For example, you can do more iron cross sets and fewer light exercises like the Australian biceps curl and
the Australian triceps extension. You need to have all your strength so take 5 minutes of rest between each
series.
-
VOLUME(2nd week): focus more on the high intensity of your workouts. You can therefore
take less rest in order to tire your muscles more quickly: 1 or 2 minutes. You can also do more sets of
light exercises (Australian biceps curls or Australian triceps extension).
RESISTANCE(3rd week): focus on resistance and strength. You can therefore add
additional weight to make the exercises more difficult. You can also do more sets (+2-5) or more
workouts (+1).
REST(4th week): you can rest totally or just make a few attempts from time to time (for
example iron cross negative with a big rubber band). Take 5 or 10 minutes of rest and do no
more than 5 sets per workout.
YOU CAN LEVEL UP WHEN YOU ARE ABLE TO DO 30 DIPS.
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ДАВАЙ
PROGRAM
ALISTHENICS
LEVEL 2
• MAIN DRIVE
• 2n/aCOACHING
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ДАВАЙ
PROGRAM
ALISTHENICS
LEVEL 2
• 3thCOACHING
You can, and I recommend that you adapt this/these workout(s) to your training plan: As I
explained before, it is good to follow this method divided into different periods. A period
usually lasts a week, but it can be more or less (2 days or 2 weeks, etc). It depends on your
feelings. BUT no need to completely change the training! The idea is rather to do the same
thing but with a different intensity: it will be more consistent and it will allow your body to
progress. I will explain how to apply this below:
-
TECHNICAL(1st week): concentrate more on the work of strength and technique at the weight of the
body. For example, you can do more sets of iron cross or iron cross negative and less light exercises like
wide dips or wide pullups. You need to have all your strength so take 5 minutes of rest between each
series.
-
VOLUME(2nd week): focus more on the high intensity of your workouts. You can therefore
take less rest in order to tire your muscles more quickly: 1 or 2 minutes. You can also do more sets of
light exercises (wide dips, wide pullups, etc.).
RESISTANCE(3rd week): focus on resistance and strength. You can therefore add
additional weight to make the exercises more difficult. You can also do more sets (+2-5) or more
workouts (+1).
REST(4th week): you can rest completely or just make a few attempts from time to time (for
example AP iron cross press or iron cross with a rubber band). Take 5 or 10 minutes of rest and do
no more than 5 sets per workout.
YOU CAN LEVEL UP WHEN YOU ARE ABLE TO HOLD AN IRON CROSS 3S.
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ДАВАЙ
PROGRAM
ALISTHENICS
LEVEL 3
• MAIN DRIVE
• 2n/aCOACHING
14
ДАВАЙ
PROGRAM
ALISTHENICS
LEVEL 3
• 3thCOACHING
You can, and I recommend that you adapt this/these workout(s) to your training plan: As I
explained before, it is good to follow this method divided into different periods. A period
usually lasts a week, but it can be more or less (2 days or 2 weeks, etc). It depends on your
feelings. BUT no need to completely change the training! The idea is rather to do the same
thing but with a different intensity: it will be more consistent and it will allow your body to
progress. I will explain how to apply this opposite:
-
TECHNICAL(1st week): concentrate more on the work of strength and technique at the weight of the
body. For example, you can do more sets of iron cross or iron cross negative and less light exercises like
lean maltese or lean victorian. You need to have all your strength so take 5 minutes of rest between each
series.
VOLUME(2nd week): focus more on the high intensity of your workouts. You can therefore
take less rest in order to tire your muscles more quickly: 1 or 2 minutes. You can also do more
sets of light exercises (back lever to maltese lean on rings, front lever to victorian lean on rings).
RESISTANCE(3rd week): focus on resistance and strength. So you can add
additional weight to make the exercises more difficult. You can also do more sets (+2-5) or more
workouts (+1).
REST(4th week): you can rest completely or just make a few attempts from time to time.
Take 5 or 10 minutes of rest and do no more than 5 sets per workout.
YOU CAN START TRAINING AZARIAN CROSS AND NAKAYAMA WHEN YOU ARE ABLE TO HOLD AN
IRON CROSS 10-15S.
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ДАВАЙ
ALISTHENICS
PROGRAM
AZARIAN CROSS+ NAKAYAMA
The Azarian Cross and the Nakayama are high level elements. Both require a very strong back lever.
• The first step to learning them is therefore to work on the back lever on rings. This is not the
same as the "classic" back lever on the bar. This is a wide, high back lift with an underhand
grip.
• Make sure you have a good false grip with your hand supinated.
• Try to get your body as high as possible using the strength of your shoulders. Your hands should be
wider than shoulder width apart.
•
You can strengthen it by simply trying: hold your maximum in the back lift position. You can also practice
going from the back lever to maltese position (with feet on the ground or with a rubber band).
• Then, if your back lever and your iron cross are strong enough, there are no other exercises. Simple
attempts will help you. Try as often as you can, but not too often (these elements can become
dangerous if you train them too much).
• If you want, you can try with a rubber band or a dream machine to understand the movement;
but that won't help you as much as trying.
Any Sports practice involves risks, DavaiCalisthenics, as well as its entire team, cannot be held responsible, and hereby
discharge themselves of all responsibilities in the event of an injury.
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