Translated from Spanish to English - www.onlinedoctranslator.com
ДАВАЙ
CALISTHENICS
TRAINING
PROGRAM
By Valentin Blanc
FROM ZERO to
COMPLETE IRON
• Full program
• Technical advice
ДАВАЙ
davaiscalisthenics.com
CALISTHENICS
1
ДАВАЙ
1-BEGINNING
CALISTHENICS
Steps 1 and 2 are essentially muscle strengthening exercises to prepare you if
you are not already and to be
to be able to train later to reach the plank.
To achieve a complete and clean plank, we will have to work in different ways throughout this
progression: first we will work directly with the plank, and at the same time
we will work the
handstand, which is a perfect complement to achieve the complete plank. Finally we will work on
combinations, because the amount of effort and the resulting progress are
multiplied.
MINDSET
The plank is an inevitable static movement that is not the easiest to perform. However, we must be aware of the enormous dimension
psychological that the practice of this sport implies. Your mood directly conditions the way you use your body, both through
your daily posture as in your Calisthenics practice. An individual closed in on himself or in a negative mood will have a
naturally curved forward, a posture close to the "hollow body", which can eventually predestine it to push, something logical
when we know that the push is a Force used most of the time in humans to hit/destroy/defend. In the context of
your training specifically focused on the plank, your mood will directly determine whether you will go out and survive a fall, or
You will gain altitude and try to fly. These are two completely different paths/feelings, resulting in different implications
muscular. The person who is eager for the plank will withstand a fall. Example: You will let most of his weight move forward, letting the
back of your hand take off. Then you will catch the fall by pulling on the bar with your little finger and ring finger. Otherwise, it will allow a
angle at the wrist, which will help you retain the forward fall, but will make your angle more acute, involving too much chain
front and will make it more difficult for you to shoot. the bar. Then you will catch the fall by pulling on the bar with your little finger and ring finger. Otherwise, it will allow
create an angle at the wrist, which will help you retain the forward fall, but will make your angle more acute, involving too much
front chain and will make it harder for you to pull. the bar. Then you will catch the fall by pulling on the bar with your little finger and ring finger. Otherwise, it will leave
creating an angle at the wrist, which will help you retain the forward fall, but will make your angle more acute, it will involve
the front chain too much and it will make it harder for you to pull. the bar.
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ДАВАЙ
1-BEGINNING
CALISTHENICS
It will prevent you from taking full advantage of the essential posterior chain of your arm. The confident
person will unconsciously keep the wrist on the axis of the bar, a more or less balanced pressure from the
front to the back of the hand, equally involving the anterior (biceps) and posterior (triceps) muscle chain,
which It will allow you to try to climb and maintain your height, instead of enduring a fall.
Then you see that the physical is just the continuity of something immaterial that happens in you. In fact,
most of the work happens on its own. Do not define anything as incredible or unfeasible, never say to
yourself "it is, but when will it be", the conditional makes things conditional. After 6 years of Calisthenics, I
assure you that the best at the beginning are not necessarily the best at the end. Among my friends and my
team I have dozens of cases of people without any physical predisposition, who started out fat or very
physically weak, but with strength of mind and work they managed to obtain incredible abilities. It all starts
with understanding, I'm human, these people with incredible abilities are just other humans, and we can all
provide more or less similar work to others (usually constituted). That's where this important work of
unconditional visualization comes from, continually strive to see yourself doing what you dream of, because
it all starts in your head. Convince yourself that you can achieve everything, because it is a battle against your
subconscious that has won every "winner" who gets what he wants.
I would conclude this message with these last words, get out of this frame of mind of “no pain, no
gain”, when there is bread, there is no gain. How do you expect to match up with people who thrive
on what they do under pressure? "No pain, no gain" means that you embark on a task, for which
you will need motivation, support, that envy and pleasure will not accompany you to carry you in
each of your efforts. In response to this slogan, I would say DAVAI! Because in this vision of things,
it is a pleasure to push effort to the limit that does not require fuel, it is a pleasure to fail because
each failure is a step towards the goal, it is a pleasure that does not require "Motivation", that does
not induce unnecessary and superfluous comparisons, because you have fun, you love it, you do it
yourself, for yourself,
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ДАВАЙ
1-BEGINNING
CALISTHENICS
IMPORTANT INFORMATION / RECOMMENDATIONS
As for the elastic work distributed throughout this program, do not use elastics that are too large.
Unless you have no other option at first, it is more interesting to take a light one and tie several
knots to adjust the tension as necessary, and then remove them little by little. This will help you
quantify your progress and get unstuck more gradually. The presence of the elastic should not
simplify the exercise, it should simplify it, but you should feel that it works.
The present combinations can be followed literally, but they are only examples, it is better that you personalize them,
for example by replacing some impossible backgrounds with Victorian or easier variants, the Vsit with the L-sit, and
incorporating some skills that I have that are not that I know.
And finally, before allowing yourself to follow this program: be positive, observe each of your progress,
whatever it may be: gain in endurance, ease or even simply reproduce a similar performance in a less
favorable state. Congratulate yourself, it is the only praise that is worth something and that really
impacts you.
LEXICON
FOR ALL TECHNICAL INFORMATION RELATED TO THE EXECUTION OF THE
PLANCHE
https://www.youtube.com/watch?v=_5RhTAZh-jw
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ДАВАЙ
1-BEGINNING
CALISTHENICS
To progress, you will have to push yourself to the limit. However, you cannot squeeze your body to the maximum
continuously, especially because you run the risk, when starting this program, of going from isolated work to
unitary work, to quantity work through combinations. Therefore, I ask that, in each transition period, you take
the time to accustom your body to the new type of effort, staying for one to two weeks at an effort approximately
equal to 80% of your capacity.
Example: - a change in type of training - the passage of a stage of the program - the passage to a more advanced
variant of a skill
Organize your work rhythm (3 to 5 days per week) according to your feelings, do not hesitate to take 2 to 3
consecutive days of rest when you feel necessary, part of the progress is in the appropriate work rhythm and the
necessary rest. . If after 4 days of rest you really don't feel better, maintain the rest period, and start again with a
reduced pace and intensity that allows you to maintain a stable pace.
Then you can work at your maximum every two weeks, when you can train this way without having to
endure it.
You will have to manage the intensity of your work depending on how you feel at that moment. Example: I feel
good, no tension, I tried a "max" workout and I can do a max workout again, so I can keep the pace for the
moment. I feel that the effort I ask of my body is too intense: I stay at 80% until my body gets used to it.
Never ask your body to do anything that involves PAIN! Pain is a message, listen to your body and don't hurt it. It is
reasonable to work with a stiff limb, as it is an inevitable consequence of this particularly intense sport. However, in
the event of the slightest pain I would ask you to change your way of doing things if possible (change of grip),
otherwise, stop working on the movement in question.
If you are injured, consult a healthcare professional. An osteopath, trained and authorized to diagnose and,
often, solve the problem alone, trained in muscle, bone, tendon or nerve issues, will be of great support
throughout your sporting life. The GP may prescribe an appointment with a physiotherapist. However, physical
therapy will not be able to help you in all aspects, as professionals are not authorized to make a diagnosis and
can only treat some of the problems you may encounter. Finally, if no health professional can diagnose or cure
you, refer you to your doctor who may prescribe medical imaging (X-ray/scan).
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ДАВАЙ
PROGRAM
CALISTHENICS
LEVEL 1
FOLLOW OUR PROGRAM STEP BY STEP AFTER HAVING PLACED YOURSELF
ACCORDING TO YOUR LEVEL IN ONE OF THE 6 STEPS IN FRONT OF YOU.
STEP 1: base 1/2
DIFFICULTY
level 1
TIME
1h30. - 2h00.
Perform this circuit five times, observing the indicated rest times and increasing them if necessary. Finish with 3 sets of
pulls focusing on the movement of your shoulder blades!
Estimated training duration -1h30 to 2 hours
Workload-From 3 to 5 days per week, adjust according to form, feeling and pace of life.Day of rest:
light handstand stretching/throw attempts at leisure
Take the next step as soon as you can.
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ДАВАЙ
PROGRAM
CALISTHENICS
LEVEL 2
STEP 2: base 2/2
DIFFICULTY
Level 2
TIME
1h30. - 2h00.
Perform this circuit five times, observing the indicated rest times and increasing them if necessary. Finish with 3 sets of
pulls focusing on the movement of your shoulder blades!
Estimated training duration -1h30 to 2 hours
Workload-From 3 to 5 days per week, adjust according to form, feeling and pace of life.Day of rest:
light handstand stretching/throw attempts at leisure
Take the next step as soon as you can.
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ДАВАЙ
PROGRAM
CALISTHENICS
LEVEL 3
STEP 3: Bad Straddle Form
Straddle plank with maximum support to be repeated 3 times with an interval
of 2 to 3 minutes, elastic in the pelvis.
DIFFICULT
level 3
- 40 minutes of combinations- follow the examples, don't hesitate to
incorporate elements that you control (handstand flag, victorian,
handstand push-ups, handstand press). Each combination must be
pushed until it fails, not in the direction of failure/fall due to technical
error, but due to physical failure, the inability to continue holding the bar
and delivering more.
* It is not about doing an impossible perfect, but about starting to
prepare it (one arm to one arm, or negative alone) and involving
the triceps (it helps to "rest" to prolong the effort).
TIME
1h30. - 2h00.
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ДАВАЙ
PROGRAM
CALISTHENICS
LEVEL 3
STEP 3: Bad Straddle Form
DIFFICULTY
level 3
TIME
1h30. - 2h00.
Finish with 3 sets of pulls focusing on the movement of your shoulder blades!
Estimated training duration -1h30 to 2 hours
Workload-From 3 to 5 days per week, adjust according to form, feeling and pace of life.Day of rest:
light handstand stretching/throw attempts at leisure
* It is not about doing an impossible perfect, but about starting to prepare it (one arm to one arm, or negative
alone) and involving the triceps (it helps to "rest" to prolong the effort).
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ДАВАЙ
PROGRAM
CALISTHENICS
LEVEL 4
STEP 4: Straddle Clean/Complete Bad Form
Perform this circuit five times, observing the indicated rest times and increasing
them if necessary.
DIFFICULTY
level 4
TIME
1h30. - 2h00.
Finish with 3 sets of pulls focusing on the movement of your shoulder blades!
Estimated training duration -1h30 to 2 hours
Workload-From 3 to 5 days per week, adjust according to form, feeling and pace of life.Day of rest:
light handstand stretching/throw attempts at leisure
Go to the next step as soon as you can lift a full plank and hold it for a few seconds, even in bad form, and your
The straddle plank is straight + begins to gain height.
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ДАВАЙ
PROGRAM
CALISTHENICS
LEVEL 5
STEP 5: complete good line
An hour of combinations: follow the examples, don't hesitate to incorporate elements that you
control or want to control (Victorian - handstand flag - straddle flag even in bad form - side plank
even in bad form).
Finish with 3 sets of pulls, focusing on the movement of your shoulder
blades!
DIFFICULTY
level 5
TIME
1h30. - 2h00.
Finish with 3 sets of pulls focusing on the movement of your shoulder blades!
Estimated training duration -1h30 to 2 hours
Workload-From 3 to 5 days per week, adjust according to form, feeling and pace of life.Day of rest:
light handstand stretching/throw attempts at leisure
Proceed to the next step as soon as you can hold a completely straight plank, regardless of the shape, angle, and elevation of your back.
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ДАВАЙ
CALISTHENICS
PROGRAM
LEVEL 6
STEP 6: Clean full body + gap
An hour of combinations: follow the examples, feel free to incorporate elements that
you control or want to control (Victorian - handstand flag
- straddle flag even in bad form - side plank even in bad form) !
IMPORTANT NOTE,The only difference between steps 5 and 6 is the way you practice and the
approach. So far I have asked you to lead each of your efforts to failure, whether through
combinations or spamming a specific exercise to prepare yourself in terms of strength, the time
has come to turn this into a proper movement. No longer will you have to push the suits to failure,
now you will have to decrease the load on each suit by concentrating more on the slowest lean and
clean form before takeoff, concentrating on placement, extension, gestures and coordination, no
more Silly and unpleasant shoving. .
Work filmed if possible to help you correct yourself.
NO EXCESSIVE ELEVATION OF THE SHOULDERS LEAVES THEM IN THEIR SOCKETS IT
DOES NOT ABSORB ABUSE IS ONLY A CONSEQUENCE OF RETROVERSION, JUST
REMEMBER TO SUPPORT YOUR RETROVERSION WELL, TAKE THE HEIGHT OF THE
STERNUM AS IF YOU WERE LEANING ON IT, TO GROW WELL AND DISTRIBUTE ITS
EXTENSION EQUITATIVELY AMONG THE TOE OF THE FOOT THAT PULLS
HORIZONTALLY, AND THE HEEL, WHICH PULLS THE LEG VERTICALLY.
PROGRAM
ДДДАВВААЙЙ
ACLÁILSTISHTEHNEIN
CISCS
LEVEL 6
STEP 6: Clean full body + gap
DIFFICULTY
level 6
TIME
1h30. - 1h45.
Finish with 3 sets of pulls focusing on the movement of your shoulder blades!
Estimated training duration -1h30 to 2 hours
Workload-From 3 to 5 days per week, adjust according to form, feeling and pace of life.Day of rest:
light handstand stretching/throw attempts at leisure
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all liability in the event of injury.
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action against the user.
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