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649078946 Otz Valentin Planche Next Lvl
Environmental Chemistry (Northern Private University)
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NEXT LEVEL IRON
Everything you need to become
good on iron
From Full to 555
- technical and logical aspect
- performance mentality
- binary evolution
- how to unlock your evolution
- all forms of training, when and why
INCLUDES
PR
-
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E.R.
SUMMARY
CALISTHENICS
Introduction
Required level
Module 1: Presentation / Description
Evolution does not exist!
Module 2: The plank mentality / Perform the push
Perform the push
Link movement in mind and body
Normalize / Relativize
Projection / Visualization
Have standards according to your category
No Pain no???
Module 3: Tips and guidelines
Work with elastic band
Long combos
Frequency and volume of work
Volume at the level of a combo
Learn and assimilate
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eleven
Adapt to external conditions
Finally
eleven
eleven
Module 4: Understanding the plank
L'intention / Voluntary contraction
Trajectories Press
Push-up trajectories
Negative technique
Work the strict form Basic work /
specific work
In what phase should you start?
Understand the program
Module 5: Conditioning and warming up
Heating
Tensions, pains etc... Modular
6: Next level planche 1 Part of
volume
Training methods Combos
method
Repeat method
Second training option Moduló 7: Next
level planche 2 Volume - long
combinations and XXX Combos method
Repeat method
Second training option Moduló 8:
Next level planche 3 Combos
method
Repeat method
Second training option Module 9:
End of literal planning Diversify
your training
Module 10: The different training formats Legal notes
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fifteen
fifteen
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twenty
twenty
twenty-one
twenty-one
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CALISTHENICS
INTRODUCTION
Welcome to the next level planche program: thank you for trusting us
to accompany you in your evolution
REQUIRED LEVEL
When starting this program we assume that you have already mastered the full planche more or less cleanly
and can do variations such as the exion and the press even if it is not perfect.
This content is here to give you all the keys you will need to become really good or
even excellent at it.
We will cover the psychological aspect, which plays an important role in your daily
training, but also the work formats that you will encounter as you progress.
Each of you will use this content in a different way, so it is customizable thanks to
the information, images and videos that you will find throughout the course.
All the exercises and training formats that you will find in this content are explained in
detail. This will allow you to continue applying and developing these logical training
guidelines without a level limit.
Start by reading the entire document, so
you can apply it effectively
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CALISTHENICS
MODULE 1
Presentation / Description
MODULE 1: PRESENTATION / DESCRIPTION
To progress, this program offers several training formats, each with a specific objective. Throughout your
evolution, you will alternate strength and resistance work, as well as control and form work. Muscle
reinforcement - specific exercises - combinations - assisted work, dynamic work, slow work... All these
formats are complementary to each other and respond to a specific need, their usefulness therefore
varies depending on your shortcomings, and changes throughout your life. evolution at the same time as
your needs.
First of all, you should know that the intensity in body weight, since no weight is added, is only relative to the quality
of execution of the movement, neglecting the form is therefore equivalent to reducing the intensity to provide a
greater volume of work.
The concept of form > strength is false because strength allows you to provide clean work, so
focusing too early on form is a common mistake among beginners, which limits them greatly.
Before accessing good form, you must accept getting used to producing the desired effort with
intentionally careless form. It also happens in more experienced practitioners, who after learning
the plank with good form, categorically reject bad form, which limits them. in its evolution in
most cases.
Evolution is a binary phenomenon that begins with the
gain of strength and resistance, which then allows the
shape to be corrected to the scale of the volume made
previously.
Once you have corrected your form, you will have to
accept neglecting it again to increase your workload,
thus correcting it one step higher.
• Evolution does not exist!
The word "Evolution" is a concept that makes us imagine "evolution" as a progressive, linear and repetitive
improvement with no other conditions than work, this is false.
What we call evolution is actually adaptation, it is the response to a partial or unsatisfied demand of the
organism.
Physical adaptation is closely linked to technical adaptation, in fact you can block yourself for a long time
due to a simple detail, which is not based on your strength (for example pressing or extension problems).
This is how we understand, as we tell you, that you have to accept doing things imperfectly to adapt and
correct it later.
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MODULE 2
CALISTHENICS
The plank mentality
Perform the push
MODULE 2: THE MENTALITY ON THE PLANK - PERFORMING THE PUSH
• Perform the push.
Surely you have noticed the "state" and the face that good ironers have when they practice pushing, this is
because the iron requires this particular "state."
What is the purpose of pushing if we stick to using the body without tools?
Is it mainly used to defend, to attack, to fight...? All of these activities require a similar mental
state, and are linked to a state of tension or nervousness.
The plank requires a similar state of mind, which will lead you to move forward, breathing intensely to the rhythm of
the practice, as you would in combat sports.
A person who is fearful, anxious or too relaxed will not be able to perform the plank, so always make sure you
are in the right state of mind, as working on this element is not easy, at least not at first.
• Links movement in mind and body
The plank is a static movement that is not the easiest to perform.
However, you must be aware of the enormous psychological scope involved in practicing this sport.
Your mood directly conditions the way you maintain yourself, both through your daily posture and in
your Calisthenics practice.
An individual who is withdrawn or in a negative mood will naturally have a forward slouched posture.
A posture close to the hollow, this individual will maintain thanks to a muscular support close to that of a plank, which
can, in the long run, help him in plank.
On the other hand, a naturally relaxed and balanced person will have a more upright or even slightly
retracted posture, which can favor pulling work.
When performing the plank, your mood will directly determine whether you are going to plateau or gain height
and progress. These are two completely different trajectories/sensations, from which different muscular
implications derive.
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CALISTHENICS
MODULE 2
The plank mentality
Perform the push
The person who is anxious about the plank due to poor visualization of the movement will compromise the
execution of the movement and fail.
• Example 1 :You will move forward until you feel alignment with your center of gravity, then you will
fight a fall backward in the direction of your legs.
This backward trajectory will create an imbalance in the contact with the bar, and will result in the inability to
apply the required force to the hand and wrist in a correct way and trajectory.
• Example 2:It will allow a break to be created in the wrist, which will help you maintain the forward fall, due to
compression, but will make your plank lower.
The angle of your plank will therefore be more acute, this break will also prevent you from fully using your
grip and therefore fully engaging your wrist. This lack of contact and grip on the back of the hand will
result in excessive involvement of the front chain of the arm, and will prevent you from taking full
advantage of the rear chain.
A self-confident person will often unconsciously keep the + - wrist on the axis of the bar, a + pressure balanced from the front to the back of the hand, equally involving the front (biceps) and
rear muscle chains (triceps), which will allow you to try to climb and maintain your height, instead
of sustaining a fall.
Therefore you can see that what you do is the transcription of what happens in your head, and the first job to
do will be to normalize the idea/vision of your objectives.
.
• Normalize / Relativize
Your conception, the image you have of the goal you want to achieve, is the first thing that governs your
evolution. The more difficult you perceive your goal, the more difficult it will be, and the simpler you see it, the
easier it will be. The first thing to do is demystify our objective.
Demystification is the main factor that leads the next generation to surpass the previous one. When the
environment and norms change, the average level also changes. The new generations simply evolve in a
more advanced environment, which creates higher average levels and an additional ease to go for new
higher levels.
With this content we will help you get the best out of yourself. Of course, the amount of work you can do
will depend on many parameters, such as your height and weight, so you will have to look for a
performance that fits your physical parameters, so base it on people with a similar physiology to yours.
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CALISTHENICS
MODULE 2
The plank mentality
Perform the push
Strength begins with self-persuasion and self-confidence.
Find your own levers to persuade yourself, or rather understand, that although it is not easy, it is achievable.
Throughout your evolution you will encounter ascending and descending phases, you will have to go through each
door in your head before you can really go through it.
Remember the previous doors, once you've passed them they're not that difficult, so remember
that. Enjoy, be patient and trust, it is not a race but a fight with yourself.
Know yourself, don't hesitate to try things and do your own experiments. Over time you will know what
works and what doesn't work for you. Each case is different, what works for someone else will not
necessarily work for you and vice versa.
• Projection / Visualization
What we call visualizing, or projecting, is not just visualizing the effort as we would on a trip from point A to
point B.
It's about trying to experience the situation in advance, trying to feel every sensation and detail
beforehand.
"Visualization/projection" can be considered a mental part of training, without a clear image of
the arrival point, the path is also not clear.
When you understand your body, you can quantify with thought the effort you are capable of
providing at that moment, you can also necessarily reach the first conclusive attempts and many
surprising results.
Cultivate this closeness with yourself, you are your best support and your best friend.
You must not neglect pleasure, you must have fun to progress, you must not consider anything as a restriction, even
if some days are more difficult than others, put yourself in perspective, think about the opportunity you have that day
and move forward!
Visualization is closely linked to the perception of pleasure, if one day you visualize a movement or a
combo or a strengthening exercise that you like, that you want to do but that is not in the
programming, do it!
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CALISTHENICS
MODULE 2
The plank mentality
Perform the push
• Have standards according to your category
The difficulty is relative to one's own physical parameters.
The lever plays an important role in isometric work, this is not an excuse, it is a fact. A 555
does not mean the same for a person of 150, 170 or 180 cm.
For a small person it is fine, for an average person it is good or very good, for a person over 180
cm it is very good.
Of course a taller, heavier person can keep up with a shorter person, but it will be more difficult and you
have to take that into account.
It is important to go step by step and have expectations proportional to what you can do at that moment.
• No Pain No???
Don't have that "no pain, no gain" mentality, when there is pain, there is little or no gain,
pain is NOT an indicator of a job well done.
How do you intend to match people who thrive at what they do under pressure?
“No pain, no gain” means that you are embarking on a task, for which you will need motivation and support,
where is the happiness and pleasure in that?
Pushing yourself to the limit is a pleasure, it is positive to fail because each failure is one step closer to your goal, it does not
require "Motivation" you are doing it for yourself and for yourself, and it is the only way to get what you want, whether for
the iron or anything else.
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MODULE 3
CALISTHENICS
Tips and guidelines
MODULE 3: TIPS AND GUIDELINES
• Work with elastic band:
This format is present throughout the entire program, do not take a very thick one, the assistance should
simply allow you to either focus on the technical aspect, or have access to elements that are too intense for that
moment.
It is best to take a light elastic band and tie several knots to adjust the tension, then gradually remove
them when they are no longer needed.
This will help you better quantify your progress and remove the weight more gradually.
The presence of the elastic should not make the exercise too easy, it should simplify it but you should still feel
that it works, it is you who must calibrate the help based on your needs.
The elastic, if it is above you, will cut your extension in two pulling you vertically, place your support
(hands, Pbars), one step in front of the vertical line of the elastic, it will better accompany your front and
rear extension like this.
• Long combos:
They can be followed literally in the proposed order, but they are not fixed nor is the order imposed.
You can personalize them, enrich them, replacing, for example, some impossible dips or V sit with Victorian
variants or something easier.
You can also incorporate elements that you master and that I don't know as much, such as the one-arm
handstand, the Hollowback, the Handstand Flag, which can also be used as "rest" elements to incorporate
after a press before lowering again.
Here are the three rules to create a training combo that allows us to reach maximum volume, in
a logical and safe way.
• 1 - Order the elements in descending order (from the most difficult to the easiest)
• 2 - As said above, the intensity of the body weight is relative to the quality of the execution, so the
quality of the execution must also be decreasing, so as not to return too quickly to simple
variations, so allow yourself to let Let the legs go down if you can do a longer combo.
• 3 - Alternate muscle groups and breathe between movements, to "rest" and increase the
volume of work, rest elements such as balance movements (hs oah hollowback) can be.
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MODULE 3
CALISTHENICS
Tips and guidelines
• Frequency and volume of work
Daily work volume: A training session should last between 1.5 and 3 hours, depending on your level of physical
fitness. After 2 hours of intensive training, progress will be more technical, so you will always go from hard to
easy. easy.
Example : Volume - short combos / attempt - elastic
Work volume throughout the week: The frequency of training is variable and should depend on the
perceived state of fitness, it should be between 3 and 5 days of training a week depending on your
possibilities.
Active rest is often preferable to total rest, it allows one to maintain an activity, a rhythm, and provides
benefits and well-being that are often superior to total rest.
Stretching, mobility, balance, low-volume, low-intensity, basic exercises, short sets without
weight... The idea is to train for a short period of time, around half an hour, with moderate effort.
A good perceived state of fitness allows you to train more.
Example of a good week:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
A tired state will require more rest:
Training
Active rest
Training
Training
Active rest
Training
Rest
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Training
Active rest
Training
Rest
Training
Training
Active rest
Of course, nothing will stop you from training 3, 4 or 5 days in a row or more if your fitness and mood
allow it, these periods are rare but it happens that you train without feeling the slightest setback. If you
are prone to it, allow yourself to train more, listening to yourself.
• Volume at the combo level:
A short (~10s) and intense exercise will be considered muscular, and will result in maximum strength gain,
this type of exercise requires a rest that can be described as short ~ 1 to 3 minutes
A "long" exercise or combination (~20/40s) will be considered nervous endurance, and will require more
rest (4 to 5 minutes).
If working to complete failure, the rest time can be up to 7 minutes.
The longer you train, the more rest you will need to not force the training too much, and to have
a good feeling the following days.
Your progress will be based on your ability to make the right effort in the right way thanks to our
content, at the right time thanks to your feelings and your mood, which must be in line with the
work done.
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CALISTHENICS
MODULE 3
Tips and guidelines
• Learn and assimilate.
Strength gain is a response, an adaptation to a restriction that can take various forms (maximal
strength, endurance, control, and positioning).
To progress you will have to exceed your limits in terms of strength, endurance and technique.
You cannot force your body to a maximum intensity continuously, especially because you run the risk of
going from isolated work to more voluminous and nervous work, so you need to understand certain work
mechanisms. You can quickly assimilate a movement, but That does not mean that your body will be able
to handle this increase in intensity/volume immediately.
Therefore, I ask you to be careful and not rush, for when you consider it necessary, especially in case
of:
Great Lvl up :To adapt to the new effort you can make, your body needs to assimilate it and rest.
After a level up, we tend to want to immediately push the machine to its limits to take advantage of the
hard-earned results. This is a mistake, you have to learn to stay on track, even when everything is going
well
Change of season :Joints, muscles, and the body in general can feel variations depending on
temperatures, atmospheric pressure, humidity, etc.
Atmospheric pressure, humidity. These parameters should not be neglected.
Change in the way of training :When you change your programming or incorporate a new movement
that your body is not used to. Even if everything is going well, don't put too much intensity in the first weeks.
• Adapt to external conditions.
There are some external parameters that can disturb you or, on the contrary, help you, such as:
Change the place where you usually train . A place that is too crowded or narrow can really affect you.
Not having your music , this can occur and therefore can also reduce your viewing and winnings.
The weather, the cold, the rain , heat, are parameters that can be complicated to manage for some.
All these parameters are not really like that. It's up to you to adapt and strengthen yourself mentally, focus on your
goal, increase your recovery capacity, be rigorous and not let yourself be distracted, even if performance is reduced,
it doesn't matter, by doing so your body and mind will get used to the difficulty. culture
• Finally.
Before letting you continue with the program: be positive, notice each of your progress whatever it may
be: gain in endurance, ease, or even simply reproducing a similar performance in a less favorable state.
impact.
Congratulate yourself. Is
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MODULE 4
CALISTHENICS
Understand the iron
MODULE 4: UNDERSTANDING THE IRON
• Intention / Voluntary Contraction
The intention : Regardless of the discipline, it will be essential to optimize your performance. This will consist of
really focusing and prioritizing a technical detail to facilitate the movement in question.
For example, speed intention is going to be very important when performing a press. When you engage the
press, voluntarily thinking about the intention to do it fast (in addition to optimizing the trajectory) will
undoubtedly improve your performance. Similarly for the extensions, the intention of explosiveness in the
development will only optimize your power in the movement. There is nothing magical about it, simply
optimization and the “muscle brain” link that should not be neglected is very important.
Voluntary contraction : When we feel comfortable with a movement we tend to voluntarily stop
straining and be relaxed, which is very good.
But sometimes, for performance reasons, voluntary contraction of the muscles being requested
will be important to optimize height in a plank, collapse more slowly, push harder in a
exion, etc... There are dozens of examples in which telling yourself "strengthen even more" before or during the
movement will be beneficial to your performance.
• Press Trajectories
Press : Regarding the press, there will be 3 types that can be adapted to any person depending on their level, their ease,
their gesture and the aesthetics that they had once they master the movement.
The banana :It will only allow you to move from the plank position to the handstand position no matter
what, it should be used to progress and add volume to combinations and not for valid performance
purposes.
The dolphin:This press requires more strength and technique, it consists of dipping slightly forward,
maintaining tension in addition to making a very strong impulse to generate momentum and logically
help raise the rest of the body without having to force the entire path.
Piston : This is the one that requires the most brute force. No type of bow is tolerated to perform it strictly.
The position must be the same from beginning to end. Difficult and energetic, it is not the best if you want to
incorporate speed, fluidity and style in your combinations.
• Push-up trajectories
Thoracic closure: This form requires more technique and trajectory work, it will be less natural at first. It
consists of closing in a way that reduces the angle between the shoulder and the hand ("bolt or cut") in order
to be able to exert more force in the form of dips and with the advantage of keeping the deltoids presented in
front as well as the contraction of the serratus major to optimize the restitution of protraction in the rise of
exion.
Archery push-ups: The parameters mentioned above are also valid, here we will have to focus
more on the replacement of the grip when climbing the plank. Indeed, when the archer is lowered,
the grip is lost, it is then imperative to make a sudden rotation of the wrist at the appropriate
moment to regain grip on the axis, thus optimizing the height of the plank.
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MODULE 4
CALISTHENICS
Understand the iron
• Negative technique
The negative is often overlooked, but is nevertheless much more difficult and technical than a press. The difficulty for
this transition will be to successfully re-engage the hollow and maintain optimal height.
The most important thing for this last point will be to replace the grip if necessary and not hesitate to squeeze
the bar very hard to maintain contact on the back of the hand and not give up the maximum resistance of the
wrist.
To replace the hollow in the negative, you can at first try to understand the placement with an easier
progression such as the tuck or advanced tuck, or voluntarily reduce the leverage in straddle or full by breaking
the hip to facilitate the placement of the hollow and finally reposition the hip and correct your line.
• Work the strict form
To work strict form, you are going to have to work it outside of the volume part you are going to do. If your
ultimate goal is to achieve great form and above all perform with lasting form with it, you are going to have to
understand every little detail, understand how you perform protraction, and above all accept returning to lower
level movements.
This should not be taken as a regression, but as a step back to take a leap forward.
The main muscle that will interest us here will be the serratus major or serratus anterior. It is the small
muscle that will require considerable effort to elevate our body. It is, therefore, a very slow muscle to
strengthen and make last. Patience is required to master and have ease with protraction.
It will be necessary to do a specific reinforcement part related to the form and as said before, work on lower
level variants such as the straddle or the advanced tuck to understand all the mechanisms. For example, if you
have a fairly retracted full planche, you can, at the end of your volume session (in which you will have obviously
intended to do the protraction), With the band more or less large, you will do series of holds, series of negatives
or even pushup if your weak point is the repositioning of the hollow in these...
The objective is to recruit the muscle at its maximum amplitude. To strengthen it, the intention will be necessary once again
to want to abuse it to feel it to the maximum.
This is the beginning of your path to the next level of planking.
Start by checking that you know all the technical details of the plank using our free YouTube content
as well as the content attached to this program, technical errors will change your muscle involvement
and your sensations, so deal with them head on.
All necessary information is found in the additional video content.
Once you have learned and understood the plank position, we can calmly begin.
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MODULE 4
Understand the iron
CALISTHENICS
• Basic work/specific work
The base work is your daily work, that of volume and control, that is, the xxx, the long combinations and
the elastic. As you progress, it will give you access to specific work, that of variants, new transitions and
varied combinations.
• In which phase should you start?
To know which stage to start at, try the combos at the end of parts 1 and 2 that best suit your level, if you
are below level 1 you will start at this stage.
If not, you will have to start your path in phase 2, or 3 for the more advanced.
Exam combo to be provided at
the end of stage 1:
enduranced and full 2s.
pushupd eadstop
press
negative
Exam combination to be
provided at the end of stage 2:
333
dynamic in
good shape
(push press
hold)
If you are for
above the level
2, go for it 3.
stamina 2s.
• Understand the program
Before we begin, as a reminder: The evolution of strength, with body weight, is a binary phenomenon that
begins with a gain in strength and endurance, which allows you to correct your form to the scale of the volume
previously produced.
Once you have corrected your form, you will have to accept neglecting it again to increase your workload,
and thus correct it one step higher.
Use all the video content linked to this content to ensure you know everything about the iron.
You can also visit Valentin and Leevan's YouTube channels to learn more.
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MODULE 5
CALISTHENICS
Conditioning
and warming
MODULE 5: CONDITIONING AND WARMING UP
• Warm up
There are many ways to warm up:
Jump rope, which rapidly increases body temperature, targets the wrists, elbows and
shoulders.
The short sprintincreases body temperature and awakens the nerves.
Actively stretch (applying resistance) those parts that need their full range of motion wrists and shoulders mainly.
Basic exercises (dips, pull-ups) and planks (lean tuck, lean push-ups) They can also
be used as a warm-up if done cleanly and calmly.
An intense and fast combo with great assistance It can help you finish a good warm-up.
The video attached to this program will give you different warm-ups.
• Tensions, pain, etc…
Never ask your body to perform a movement that involves pain, not minor aches or tensions, but
persistent, annoying pain! Pain is a message, listen to your body and don't hurt it. You can
reasonably work with a slightly sore limb because it is an inevitable consequence that you can let
go of as you adjust to your training.
However, in case of persistent pain, I would ask you to change the way you do things if possible (grip change),
otherwise stop working on that movement and work on another one that does not cause pain.
Be patient in this regard, and treat the area on your own (stretching, self-massage) or with the help of a
professional. In case of "tendinopathy", to give a simple and concrete example:
It is advisable to let the area rest for two or three days to reduce inflammation. Once the
inflammation has reduced, it is not advisable to stop or rest completely. It is advisable to work on
the pain but always below a certain threshold 3-4/10. This way the tissue/joint will remain
irrigated and can heal while still being mobilized to maintain normal mobility.
If you are injured, see a health professional. An osteopath is usually able to solve the problem, whether it
is muscle, bone, tendon or nerve issues, this will be of great support throughout your sporting life.
The GP can prescribe an appointment with a health professional.
Finally, if no healthcare professional is able to diagnose or cure, you will be referred to your GP
who may prescribe medical imaging tests (x-rays/scans, etc.).
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MODULE 6
CALISTHENICS
Next Level iron 1
MODULE 6: NEXT LEVEL IRON 1
It is assumed that you already have full planche and access to variations even in bad form.
To be safe, if your level does not allow you to do an exam combo, you will start by working on your volume and the
transitions between the movements, thanks to the proposed combinations, and working with the elastic.
I refer you to section 4 - instructions, which explains the rules of long combinations.
You will also have to work on what you lack the most, whether it is the hold, the flexion or the press, concentrating on it at the same time.
end of the session with the elastic.
Once you are able to PERFECTLY perform the test combo present at the end of this stage, you will be able to
move on to the next stage. If you are already able to perform the test combo, go directly to the next stage.
Start your training with the most difficult part - the volume part, you can follow the combinations in any
order with a minimum of 4-5 minutes of rest between each one.
Training sequence : 10 minutes warm-up - elastic - volume - elastic combo - total duration 1h30
to 3 hours
• Volume part
Remember, form will regress if necessary on long combinations, i.e. reducing intensity, this helps
provide the effort you couldn't provide with clean form.
Then you can correct it with the strength gain associated with the volume work, and with the control work with
the elastic.
Don't stop at a technical failure, if an ending is too difficult, replace fulls with straddle planches. It
means that you have to link the two movements quickly to save energy.
• Training methods
As you may have noticed there are 2 methods:
The combo method will be more focused on long and complete combinations.
(High volume in the combos but fewer sets in the training as a whole)
The repetition method You will be more focused on short combinations and rest periods that will better
maintain strength during training.
(Little volume in the combinations but many series in the training as a whole)
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MODULE 6
CALISTHENICS
Next Level iron 1
It is up to you to adapt according to your feelings of the day, the method that is most adaptable and beneficial to optimize your
progression and, of course, the one that gives you the most pleasure.
Know yourself, try both methods, mix them up, take the freedom to add or remove moves in
combinations if you find one too simple, too difficult or too redundant.
Pleasure = Progression
COMBOS METHOD
negative
L sit
full press
handstand
full
push up
pushup
negative
negative
pre H.H
press
hold
push up
pushup
negat vat
negative
L sit
short hold
repress
pushup
hold 2s.
full
press
stop 5sr exhale
repeat until failure
negat vat
L sit
straddle
max hold
COMBO 6
4/5 min. rest
pre H.H
hold
COMBO 5
4/5 min. rest
full
pushup
full
COMBO 4
4/5 min. rest
full
COMBO 3
4/5 min. rest
COMBO 2
5 min. rest
COMBO 1
repre H.H
negative
push up
max
L sit
push oops
full
pushup
attempt
press
hold
full hold
negative
L sit
L sit
max hold
straddle
max hold
straddle
straddle
hold
negative
hold
lYeah t
hold
10 minutes.
rest
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MODULE 6
CALISTHENICS
Next Level iron 1
REPEAT METHOD
full max hold to press clean elastic
max hold to press
2 min break
Full hold to press to push up elastic
max reps
2-3 min break
full push ups to press to hold elastic
max reps
2 min break
elastic full press
max reps clean
2 min break
focus CONTROL
focus CONTROL
focus CONTROL
focus CONTROL
elastic free combo
maximum effort, go to failure
3 min break
focus CONTROL
SECOND TRAINING OPTION
1st series: x3-4 (1min rest between each series)
Full planche 2/3sec - to straddle 2/3sec
5 min rest
2nd series: x3-4 (2 min rest) Full
press - to negative straddle 3 sec
5 min rest
3rd series: x3-4 (2 min rest)
Handstand to negative full/straddle max hold - relancer straddle planche
5 min rest
4th series: x3-4 (2 minutes rest)
Straddle pushup to hold - reset straddle planche hold
5 min rest
5th series: x3-4 (2 minutes rest)
Negative straddle to pushup straddle - restart straddle (frog or advanced if hard)
5 min rest
6th series: x3-4 (2 minutes rest)
Straddle archer - to L sit - to straddle press - to negative straddle
7-10 min rest
+ exam combo must be done PERFECTLY
Full endurance 2s - push up - dead stop - press - negative - endurance 2s
This combo can also be used to quantify your progress, try it even if you don't think you can do it. Try
it even if you think you can't do it to compare with your next attempts.
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MODULE 7
CALISTHENICS
Next Level iron 2
MODULE 7: NEXT LEVEL IRON 2
Now that we've made sure you can deliver a clean, smooth combo with the main transitions,
you'll continue to increase your workload with long combos.
You will also become familiar with the xxx, which is also an incredible tool to increase your workload
and keep your nervous system coping with transitions.
You can also consult the training formats at the end of the program to modify your sessions.
And since you are going to finish your workouts with band work, throughout your evolution focus on what you are
still missing, make sure to use the appropriate assistance.
• Volume - long and XXX combinations
Don't stop at a technical fault, if the end of a combination is too difficult, replace the full house with a
straddle.
COMBOS METHOD
full
COMBO 4
COMBO 5
full hold
push up
pushup
press
handstand
3x pushups
pre H.H
negative
press
hold
negative
press
negative
press
hold push up
negative
pushup
pushup
pushup
hold
hold
L sit
lYeah t
pushup
max
full
hold
press
L sit
negative
straddle
pushups
max hold
straddle
push up
try
hold
max hold
negative
L sit
full
hello
stop 10Mr exhale
repeat until failure
in straddle yes
impossible in full
COMBO 6
full
pre H.H
negative
pushup
repress
negative
L sit
straddle
max
pushups
negat vat
4/5 min. rest
full
4/5 min. rest
full
COMBO 3
4/5 min. rest
COMBO 2
4/5 min. rest
COMBO 1
repre H.H
negative
repre H.H
hold
push up
L sit
full
hold
L sit
straddle
hold
10 minutes.
rest
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MODULE 7
CALISTHENICS
Next Level iron 2
REPEAT METHOD
full max hold to press +
negative clean elastic
max hold to press
2 min break
focus CONTROL
Full hold to press to push up elastic
max reps
2-3 min break
full push ups to press to hold elastic
max reps clean
2 min break
elastic full press
max reps clean
2 min break
focus CONTROL
focus CONTROL
focus CONTROL
elastic free combo
maximum effort, go to failure
3 min break
focus CONTROL
SECOND TRAINING OPTION
1st series: x3-4 (1min rest between each series)
Full planche press x2 + negative max hold full
5 min rest
2nd series: x3-4 (1 min rest between attempts) Full
pushup to press + negative to straddle press
5 min break
3rd series: x3-4 (2 min rest)
Handstand push-ups x5 to negative 90º full - to pushup to hold (restart if no hold)
5 min break
4th series: x3-4 (2 min rest) Full pushup handstand to negative full max hold
5 min break
5th series: x3-4 (2 min rest)
Full press - Flag/negative to straddle pushup - reset straddle max hold
5 min break
6th series: x3-4 (2 min rest)
1-3 sec full hold - to press
7-10 min break
xxx:very intense and long, you can try this format a maximum of two or three times per workout. with 5
minutes of rest afterwards. Define your current level dynamically. Your goal will be from pushup to press to
hold, then work on all the other variations alternating: press to pushup to hold - hold to pushup to press - hold
to press to push up and keep trying to add one repetition of press, push up, deadstop or a second hold. Allow
yourself to add things in bad form if necessary to follow our logic and increase the volume at all costs to correct
it later.
Exam combo 333 in good shape
twenty
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MODULE 8
CALISTHENICS
Next Level iron 3
MODULE 8: NEXT LEVEL IRON 3
Your level can already be rated as correct, at the end of this stage it should be good, so you can stay
in this part for a while.
You will continue to demand more from yourself, following the same work logic that you have been doing for a long time.
You can also look at the training formats at the end of the program to modify your sessions.
Volume - long and XXX combinations - Don't stop at a technical failure, if the end of a combination is
too difficult, replace fulls with straddle planches.
COMBOS METHOD
COMBO 2
personality
in the way
to train,
follow the
rules of the
combinations
long
COMBO 6
full
full
full hold
full
pushuh p x2
pushup x2
press
press
goalkeeper
press
hold
negative
negative
press
pushup
negative +
push up
pre H.H
pushup
hold
L sit
negative
L sit
full
full
pushup
press
hold
negative
L sit
max hold
holdpu sh up
hold
stop 10yes breathe
repeat until failure in
straddle if impossible
in full
full
pushups
max hold
(ends in spam
formless, open
to straddle if it is
necessary).
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repre H.H
negat ive
lYeah t
fullh old
straddle
max
pushups
full
push up
4/5 min. rest
and you
COMBO 5
4/5 min. rest
endurance
to create
Your own
combinations
4/5 min. rest
your strength and
COMBO 4
4/5 min. rest
free combo
Begin
to use
COMBO 3
4/5 min. rest
COMBO 1
negat vat
hold
L sit
arch er
pushup
L sit
max hold
pushup
10 minutes.
rest
MODULE 8
CALISTHENICS
Next Level iron 3
REPEAT METHOD
full max hold to press +
negative clean elastic
max hold to press
2 min break
focus CONTROL
Full hold to press to push up elastic
max reps
2-3 min break
full push ups to press to hold elastic
max reps clean
2 min break
elastic full press
max reps clean
2 min break
focus CONTROL
focus CONTROL
focus CONTROL
elastic free combo
maximum effort, go to failure
3 min break
focus CONTROL
SECOND TRAINING OPTION
1st series: x3-4 (1min rest between each series)
Full pushup x3/5 (restart if no hold)
5 min rest
2nd series: x3-4 (1 min rest between each attempt)
Full press x 3-5 + negative to hold
5 min break
3rd series: x3-4 (2 min rest)
Archer push-ups straddle to pushup straddle to press to negativ to hold (restart if no hold)
5 min break
4th series: x3-4 (2 min rest)
handstand to negative full to pushup to press to negative to max hold (restart if no hold)
5 min break
5th series: x3-4 (2 min rest)
2-5s. hold to press
5 min break
6th series: x3-4 (2 min rest)
archer full pushup to pushup full to L sit to max hold full
10 min break
xxx:You are already familiar with this work format, continue on your way to 555 - 2 to 3 attempts
maximum per training session - 5 minutes of rest.
As you get closer to 555 you will have to reduce the amount of work you do with the band, now is
the time to work according to your level, so save a little at the end of the training to work on what
you lack most, but focus more on unassisted work.
555 Exam Combo in Medium Form
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MODULE 9
CALISTHENICS
End of literal planning
MODULE 9: END OF LITERAL PLANNING
Here we are at a great level. At this point, it is assumed that you know yourself, your skills, your form, and
that you are trained enough to know how to adapt daily and dispense with a written planning that would
no longer adapt.
Of course, you will continue to get stronger and maintain similar base work, but much of your remaining
progress will be in the variety of your work and your gains in control.
Your stability, your work rate, your ability to breathe and your synchronization between these elements. All
these factors will help you save energy to produce much more with the same amount of force.
So to prepare you for this moment, we have made you aware of these points and made you work
on them.
Now that you have enough strength, you can diversify your work and enrich your combinations.
Now you know how to: organize your training, adapt your rest times, manage
your training frequency and go from active rest to complete rest.
You also know the importance of volume, and the binary aspect of the evolution of strength/volume → form/control
• Diversify your training
Your training should now be more varied and specific.
You will need to continue increasing the workload, while gradually getting used to working with different
grips, surfaces and new variations.
Working on supination and pronation will develop different and complementary forces.
You'll need to familiarize yourself with these grips with the help of our guides and videos, if you haven't already.
The floor helps to focus more on the shoulders and elbows, since the grip is not used, so it is a good way
to strengthen yourself in a different way and gain control.
The rings are a surface to be classified independently of the rest, it is a form of habituation that not only
helps to progress in the other supports.
It's quite the opposite, the other supports help you progress on the rings. Therefore, we invite you to check it
when you have gained sufficient strength and control.
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MODULE 10
CALISTHENICS
The different formats
of training
MODULE 10: DIFFERENT TRAINING FORMATS.
Explanation: Below we will present different work formats.
Each of them will have a speci c purpose and should be done at the appropriate time based on
your fitness level and your wants/needs.
You may have noticed that your comfort level with each item, support or variation changes from day to
day.
Precisely for this reason, literal planning is no longer effective.
Maintaining the same basic work, you will have to visualize and identify what you need to focus on each
day. Next, you will use the appropriate work format depending on the objective you are looking for,
control work, grip work or a specific variation, etc...
Your main training : Volume work and classic control work will be the same as what this content
already offers, but it will only be 50% of your training, and may even disappear for short periods if
another approach warrants it.
The rest of your training will be modulated daily as mentioned above using the formats
below.
Short combinations -isolate a transition or variation
In a long combination, the slightest failure or loss of trajectory results in a significant loss of
resistance, which is spent recovering form and trajectory.
Therefore, it is important to isolate a problematic transition to fully master it.
This will be necessary to be able to offer "rich" long combos, in different movements and variations,
without taking too many risks during transitions, which are often as difficult or more difficult than the
movement itself.
Each transition requires a particular work path that makes it more logical, simple and fluid.
The XXX - XXXX
XXX: very intense and voluminous, you can try this format a maximum of two or three times per
workout.
Define your current level dynamically.
Your goal will be from pushup to press to hold, then work on all the other variations alternating: press to
pushup to hold - hold to pushup to press - hold to press to push up and keep trying to add a repetition of
press, push up, deadstop or a second hold.
Allow yourself to add things in bad form if necessary to follow our logic and increase the volume at
all costs to correct it later.
Push up to full planche press max reps.
More than a simple, isolated transition, it is an alternative to xxx
This is without a doubt the most problematic transition, regaining height after a
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exion, and return to
MODULES 10
CALISTHENICS
The different formats
of training
Getting involved in your work history is essential to be able to offer long and varied
combinations.
You can introduce it into your training at any level of the program.
weighted - knees - ankles - elastic.
Once weighting feels “feasible” for you, you can increase the intensity by reducing the overall
volume. This can be a tool to increase maximum strength and therefore overall volume without
weights.
Blindfolded - proprioception
Working blindfolded will force you to focus solely on your sensations, and will help you gain control, but
also and above all, confidence. Indeed, psychologically, if you are able to pass a combination without the
help of your eyes, it will be almost impossible to miss with them.
ATTENTION! Do not do this type of work on a support that is too high, favor low parallels.
Max hold a press
Relevant work format, it will ask you to maintain height in the hardest moment of the combination,
and thus force you to follow a good trajectory with the correct gesture, failing if you do not meet
that requirement.
Max spam
Like all extremely long work formats, it can only be repeated once or twice per workout. It is
a good way to know your gross, clean or deadstop volume to quantify your evolution. It is
also a good way to train to maintain the same work rate throughout a set, and thus not lose
energy unnecessarily.
EMOM/ELASTIC
EMOM (every minute in the minute) is a very interesting training method to work on your
strength endurance.
It should be used at the end of the session to increase volume and completely empty energy reserves; it
should not be done in every workout if you do not know how to perfectly manage the intensity
throughout the training sessions.
The EMOM It works quite simply, it consists of doing 1 exercise every minute for X minutes
example :
EMOM 10': 2 full press EMOM
5': 5 press extensions
EMOM 8': 10 seconds of plank hold
You will have to know how to manage your effort and try to maintain the pace so that the difficulty
increases in the last minutes! Of course, even if you can't keep up, continue but reduce the difficulty
with an easier variation.
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MODULES 10
CALISTHENICS
The different formats
of training
However, if you have no energy left at the end of the session, you can do an EMOM with just the elastic
band.
There are two ways to do EMOM:
Simple version: When you finish your exercise, you activate the rest minute, giving you a total rest of 1
minute
Difficult version: You start your stopwatch at the beginning of the exercise, if your exercise lasts 20
seconds, you will only have 40 seconds of rest. You start over directly every new minute.
Working with rubber bands:
This format is present throughout the entire program, do not take one that is too big, the assistance
should allow you to simply focus on the technical aspect, or have access to elements that are too
intense for the moment.
It is best to take a light band and tie several knots to adjust the tension, then gradually remove them
when they are no longer needed.
This will help you better quantify your progress and remove the weight more gradually. The presence
of the elastic band should not simplify the exercise too much, it should simplify it, but you should still
feel that it works, it is you who must calibrate its help based on your needs.
The elastic band , if he is above you, he will cut the extension in two by pulling you vertically, place your
support (hands, Pbars), one step forward in relation to the vertical line of the elastic band, it will better
accompany his front and rear extension of this manner.
In case of extreme fatigue, it is very logical and possible to do a complete session with the elastic band, have
fun, feel light, take pleasure, find sensations, work on your trajectories, work on your technique, it will only be
beneficial.
The elastic band does not in any case mean "not forcing"; when used correctly, it is the perfect accessory
to increase your performance, both on power moves and in repetitions.
Below we are going to give two examples of a training session that we could call "correct"
following the work logic seen above, and using the different work formats proposed.
Example 1: A day with a feeling of having strength but little
control: Part 1 warm-up
Part 2 Volume XXX XXXX / press releases / max spam
Part 3: short combinations, trying new grips - working wide/Maltese
Part 3: technical strengthening to find a cleaner form
Example 2: Day with a feeling of control but little strength:
Part 1: warm-up
Part 2: short combinations Part 3: test or work on a specific transition - balance work Part 3:
short work / deadstop and clean form with elastic
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CALISTHENICS
Legal notes
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in the event of injury.
Legal notes
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