INTRODUCTION
TO CALISTHENICS
Complete guide
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
TABLE OF CONTENTS
Chapter 1: Introduction to Calisthenics
3
Chapter 2: Proper Technique and Body Awareness
6
Chapter 3: Beginner Calisthenics Exercises
12
Chapter 4: Workout Programming for Beginners
28
Chapter 5: Calisthenics Skills
35
Chapter 6: Combining Calisthenics with weightlifting & other sports
40
Final Thoughts
45
2
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
CHAPTER 1
Introduction
to Calisthenics
3
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
WHAT IS CALISTHENICS?
This is the question that many people ask
when they first hear about this form of
training. Calisthenics is a workout system
in which we use our own body weight as
the primary source of resistance during
exercises. It encompasses a wide range of
movements, from simple push-ups and
squats to advanced skills such as muscle-ups, planche, human flag, and all
these crazy variations that you often see
on social media.
The main advantage of calisthenics is that
it can be done practically anywhere - at a
park, playground, at home, or at the gym.
It doesn't require expensive accessories
or machines to start, making it accessible
to anyone regardless of their location or
budget.
Calisthenics offers a tremendous variety
of exercises, allowing us to continuously
explore and develop our skills. This training method relies heavily on compound
exercises that engage multiple muscle
groups simultaneously, enabling comprehensive body development and overall
fitness improvement.
It's also essential to emphasize that calisthenics is not just a physical activity but
also a state of mind. While performing
bodyweight exercises, we face challenges
that require concentration, determination, and self-discipline. This helps us
develop mental endurance and overcome
our limitations in all areas of life.
4
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Another great advantage of calisthenics
is the variety of progressions and countless ways in which we can challenge our
bodies to achieve peak physical and
mental performance. Regardless of our
initial level, we can choose suitable exercise variations and gradually increase
their difficulty as we progress. Thanks to
this, calisthenics is perfect for both
beginners and advanced practitioners,
allowing anyone to set and achieve their
own goals.
The following chapters of this e-book
focus on technique, basic and advanced
exercises, workout programming, motivation, and other aspects that will help you
embark on your calisthenics journey and
reap maximum benefits from it. Regardless of your age, gender, or current physical condition, calisthenics is an excellent
choice for anyone who wants to increase
strength, flexibility, develop a great-looking physique, and achieve overall
well-being.
Feeling eager to start? Get ready for an exciting journey of discovering your
true potential, overcoming challenges, and finding joy in constantly improving
your body!
56
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
CHAPTER 2
Proper Technique
and Body Awareness
6
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Proper technique when performing calisthenics exercises is a crucial element
that will help you achieve the best results, avoid injuries, and effectively develop
your skills.
Focusing on the correct technique is especially important for beginners, as this is
when movement habits are formed, which will influence your entire calisthenics
journey. In this chapter, we will discuss some fundamental principles to consider
during calisthenics training:
1
Body Control & Spinal Alignment:
It's essential to know common compensation patterns in exercises that you do and
try to eliminate them. For example, beginners often make the mistake of lifting their
hips or arching their backs while performing push-ups, pull-ups, or squats. You
should always maintain a straight spinal alignment and control your movements.
Whether doing push-ups, squats, or bar rows - remember to keep your body in a
straight line.
Another area of your body that you need to focus on is your core. Whether you're performing push-ups, squats, or planks, activating and maintaining a strong core is essential
for stability, balance, and overall performance. The core muscles, including the rectus
abdominis, obliques, and transverse abdominis, act as a solid foundation, transferring
force efficiently throughout the body. Engaging the core helps protect the lower back,
prevents injuries, and allows for more controlled movements.
2
Pelvic & Scapula Positions
Pelvic control plays a vital role in proper execution of many calisthenics exercises.
There are several positions to be aware of, such as Anterior Pelvic Tilt, Neutral Pelvic
Alignment, and Posterior Pelvic Tilt. Neutral alignment is usually the optimal choice
for most exercises, however, it all depends on the specific movement that you aim
to perform.
7
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
There are also four main positions of your scapula that you need to master:
Scapula Protraction
(shoulder blades pushed forward)
Utilized in planche progressions and various types of pushing movements,
usually in the upper phase of the movement.
1. Neutral position
2. Scapula Protraction
Scapula Retraction
(shoulder blades pulled together towards the spine)
Used in pull-ups, body rows, and many other pulling movements to fully
engage your back muscles.
1. Neutral position
2. Scapula Retraction
8
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Scapula Depression
(shoulder blades pulled
down)
Often used in hanging exercises
such as leg raises, but also in
pull-ups.
1. Neutral position
2. Scapula Depression
Scapula Elevation
(shoulder blades lifted
upwards)
Crucial position for handstands
and various vertical pushing
movements.
1. Neutral position
2. Scapula Elevation
9
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
3
Breathing
Proper breathing during exercises is essential to ensure an adequate supply
of oxygen to your muscles and brain. As a general rule, you should inhale
during muscle relaxation and exhale during the contraction phase of exercises. For stretching, it is useful to learn to breathe with your diaphragm
rather than your chest to relieve unnecessary tension and promote muscle
relaxation. Maintain even and controlled breathing for best results in both
stretching and strength training.
4
Body Awareness
During calisthenics training, try to be aware of your body and the sensations
accompanying each exercise. Pay attention to muscle tension, stability, and
balance. Remember that in calisthenics, it's not about rushing through exercises but performing precise and controlled movements. Slowly progress
into new exercises and prioritize the quality of your movements. The proper
technique ensures safety, maximum muscle engagement, and better training results.
Talking about body awareness, it is crucial to address this common phrase - “No
Pain, No Gain”, which is not always true. During exercises, individuals may experience different types of pain, and it is important to recognize that not all pain is
beneficial. There are two main categories of pain: good pain and bad pain.
Good pain, often referred to as "muscle soreness" or "delayed onset muscle
soreness (DOMS)," typically occurs 24 to 48 hours after exercise and is a
natural response to muscle adaptation and growth. It is a sign that your
muscles are being challenged and getting stronger.
On the other hand, bad pain, such as sharp or stabbing sensations, joint pain,
or pain that feels abnormal during the exercise, should be avoided at all
costs. This type of pain may indicate an injury or overexertion and requires
immediate attention. Listening to your body, recognizing the difference between good and bad pain, and knowing when to stop is crucial for your
long-term health and progress.
10
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Now, as you already know all the
basic principles that you should keep
in mind while performing calisthenics
exercises, a natural question should
arise in your head:
What exercises should I do?
In the following chapter, we will
present specific exercises along
with their proper execution
techniques and variations for
different levels of advancement.
We will also provide you with
a beginner workout routine that
you can implement right away.
Let’s keep learning!
11
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
CHAPTER 3
Beginner Calisthenics
Exercises
12
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Regular push-ups
Push-ups are one of the most
recognizable calisthenics exercises.
They strengthen the chest, arms,
back, and triceps, and can be
performed practically anywhere.
To perform a regular push-up simply
get into high plank position with your
arms straight while maintaining the
natural curvature of the spine. Go
down in a slow and controlled way
until the point where you almost
touch the floor with your chest.
Then go back up (faster than on
the way down) without breaking
the alignment of your body.
Push-ups are typically performed with hands placed
slightly wider than your shoulders, however, you can also
implement close grip push-ups
(focusing more on triceps &
inner chest) or wide grip
push-ups (focusing more on
front delts & outer chest).
13
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Follow the checklist below to make sure that you’re doing them right!
Proper Technique Checklist:
Engage core muscles to stabilize your spine
Maintain a straight line from your head to your heels
Keep your glutes engaged to prevent your hips from sagging
Inhale on the way down, exhale on the way up
Elbows should point back, not flare out to the sides
Aim for the full range of motion
Regular push-ups are too hard? In that case you can focus on the eccentric phase
of the movement (going down) and try to perform it as slowly as you can. Ideally,
you should be able to hold the bottom positon for a couple of seconds. This exercise is called “negative push-ups”.
Alternatively, you can place your hands on an elevated surface to decrease the difficulty of a push-up. Just keep in mind that the muscle engagement will slightly
change due to a different angle. See the table below:
Push-ups with elevation
FEET ELEVATED
HANDS ELEVATED
More difficult
Less difficult
Focuses more on upper chest
& shoulders
Focuses more on lower chest
14
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Push-ups on knees:
This variation is perfect for people
struggling with regular push-ups, as
you engage the same muscle groups
but simply lift less weight. It can also
be useful to perform push-ups on
knees after challenging sets of regular
push-ups, to increase intensity of
your workout.
You can adjust the difficulty by changing the angle of the body in relation to
the ground as well as elevation of your
feet. The goal is the most vertical
position & maximum elevation. Make
sure to lean forward, keep your hands
close to the body, elbows tucked &
directly above wrists to avoid internal
rotation of your shoulders.
15
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Pike push-ups:
Basic shoulder exercise creating a
strength foundation for skills such as
handstands, handstand push-ups
and planche. In this variation you
should keep your hips high and move
in a more vertical way until the point
you almost touch the floor with your
head. Then get back to the starting
position in a more dynamic way.
Technique is pretty much the same
as in regular push-ups.
Make sure to maintain neutral pelvic
alignment during the whole movement, keep your head in line, aim for
full range of motion, and don’t let
your elbows flare out!
16
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Dips
Dips are another crucial calisthenics
exercise. They involve multiple muscle
groups, primarily chest, shoulders and
triceps. To perform a dip, grab the
parallel bars and straighten your arms.
Then lower your body by bending your
arms while leaning slightly forward.
Dip down until your shoulders are in
line with your elbows, creating a 90
degree angle between your wrists,
elbows and shoulders.
From that position, lift your body up
by straightening your arms and lock
your elbows at the top.
Beginners often struggle with
performing even one rep. In that case,
you should try focusing on the
eccentric phase of the movement
(negative dips) or using a rubber
band.
Here are couple things to keep in mind while performing dips:
Proper Technique Checklist:
Lean forward when you dip down. Your forearms should be about vertical to the floor.
Lock your elbows at the top of each rep
Dip down until your shoulders are in line with elbows
Keep elbows tucked in to avoid internal rotation in the shoulder joint
17
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Pull-ups
This exercise is arguably the most
important for calisthenics practitioners
at all levels. Pull-ups are perfect for
developing your back muscles (lats,
rhomboids, traps) as well as rear delts
and biceps. There are numerous
variations of pull-ups, but as a
beginner you should focus primarily
on classic, arch pull-ups with
overhand grip and hands a bit wider
than your shoulders.
Make sure to utilize full range of motion
- go from hanging with your arms
straight to chin over the bar.
Before going up, activate your
activate your shoulder blades
(scapula retraction + depression.)
If you find this exercise too difficult, you can decrease the intensity by using a rubber
band, support of a workout buddy or by doing negative pull-ups. Don’t worry!
Pull-ups are challenging for most beginners so don’t feel ashamed if you can’t
do a single repetition yet.
18
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Chin-ups
Contrary to pull-ups, you should grab
the bar with an underhand grip. This
technique will put more effort on your
biceps and lats compared to regular
pull-ups. As a beginner, you might find
chin-ups easier to perform. Proper
technique is very similar to a pull-up,
however, correct positioning of your
shoulder blades might be a bit
problematic.
Without getting into to much detail,
focus on the upper phase of the
movement and make sure that your
shoulder blades are not elevated. It is
easy to notice as elevated shoulders
would cause your neck to “hide”
beneath them.
19
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Australian Pull-ups
This exercise resembles a common
gym exercise - the barbell row. It
engages similar muscle groups, while
putting more tension to the trapezius
muscle.
The technique allows for either
under-grip or over-grip hand
positions, along with various
hand spacings.
You can adjust the difficulty by
manipulating the tilt angle of
your body.
The more vertical you are, the easier
the movement gets.
20
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Bodyweight face pulls
This exercise requires the use
additional equipment (TRX or rings).
The main benefit of face pulls is
strengthening your rotator muscles,
which greatly contributes to your
shoulder health. The difficulty can be
adjusted in a similar way to australian
pull-ups - by manipulating the tilt
angle of your body.
It's crucial to initiate each repetition
with scapula retraction and depression.
Another essential aspect of proper
technique involves maintaining rigid
wrist positioning as a continuation of
the forearm, and executing a full range
of motion.
21
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Plank
Plank is the most basic calisthenics core
exercise.
Your goal as a beginner should be to build up
your max hold to around 2 minutes.
But before that, you need to make sure that your technique is on point. That means
keeping your body in a straight line without excessively bending your lower back or
retracting your shoulder blades.
You can adjust the difficulty by leaning forward/backward on your forearms.
22
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Hollow body:
Hollow body is yet another important core
exercise.
Learning the proper form of this skill is crucial,
as similar positions are used in handstands,
hollow pull-ups, and other calisthenics skills.
The right technique involves having your lower back attached to the ground and utilizing
posterior pelvic tilt.
You can make the exercise easier by tucking your legs and/or bringing your arms closer
your body.
23
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Lungees
This exercises targets mainly quads,
hamstrings and glutes. To perform a
lunge, you should stand in split
stance with one foot roughly
2 to 3 feet in front. Bend the knees
and lower your body until the back
knee is a few inches from the floor.
At the bottom of the movement,
the front thigh is parallel to the
ground, and the back knee points
toward the floor.
Push back up to the starting position,
keeping your weight on the heel of
the front foot.
It’s important that you keep your
torso straight, shoulders in retraction
and depression, and your core
engaged throughout the movement.
24
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Calf raises
Calves can be quite challenging to
train since they often do not develop
as quickly as we might hope. But you
shouldn’t get discouraged by that!
Instead, take extra time to target your
calves with this exercise. Stand with
the balls of your feet on the edge of
an elevated surface and let your
heels drop down as far as possible.
Stay in that position for 3 seconds
and start slowly raising your heels up.
Again, hold the position for about 3
seconds at the top to maximise time
under tension. Make sure the exercise
is challenging by training only one leg
at a time and adding extra load (backpack, weight vest, dumbbells etc.)
25
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
These basic exercises form the
foundation of calisthenics training. It's
essential to start with them as they
not only build muscle strength but
also shape your technique and
prepare your body for more advanced
elements like Muscle-Ups, Planche,
Front Lever or Back Lever.
One of the key aspects during the
execution of these exercises is controlling your movements and focusing
on proper technique. Remember that
the quality of your exercises matters
more than quantity.
26
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Before you visit our website, we want to reward you with a 10% discount code that
works on all programs and services that we provide.
Only for people who read this e-book.
Use the code REWARD10 to unlock your full potential.
Your coach is waiting for you.
CLICK HERE
27
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
CHAPTER 4
Workout Programming
for Beginners
28
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
The most common reason for slow progress is not following a specific training program and not keeping track of your results. Training without a program means lacking a clearly defined progression system, and not being able to assess your results.
Following a specific training program positively impacts your motivation, significantly increasing the chances of regular training, leading to changes in your physique, and boosting self-esteem. If you're interested in such a program, after reading this E-book, we invite you to visit Learn Calisthenics website. There you will find
step-by-step programs from beginner to advanced levels, as well as mobility routines that will elevate your fitness performance.
If you prefer to create your own workout program or want to follow a pre-made beginner routine first, then this chapter is for You. Follow these 5 Steps to create
a perfect workout program!
STEP 1
Identify your starting point
When you’re just starting out, it’s crucial to identify your starting point and choose
exercises that match your current level of advancement. Learn the correct technique of beginner exercises from the previous chapter, try them out, record yourself
doing them and assess your technique. Find the variation of each exercise that is
challenging for you in the 6-14 rep range. By “challenging” we mean that you should
be able to get close to the point of muscle failure within that rep range.
For beginners, we would recommend to keep 2-3 reps in reserve and work on mastering the right techniques first. Once you have mastered the correct technique,
increase the difficulty to around 90% of your capabilities each set, keeping 1-2 reps
in reserve.
Reps in Reserve (RIR)
=
number of reps that you could possibly
do in a set before muscle failure
29
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
STEP 2 Choose your training split
There are 3 main training splits that we would recommend for calisthenics practitioners: Full Body Workout (FBW), Push-Pull-Legs, and Upper-Lower Split. If well planned, they can all be effective. You should take
into consideration that the optimal number of sets targeting a specific
muscle group is usually 10 - 20 per week split into two sessions. We’re
talking about challenging sets that take you close to muscle failure, as
we discussed in the previous paragraph. Another key factor is spreading
your workout throughout the week so that your muscles have enough
time for recovery. We recommend about 48h rest time between training
the same muscle group.
The key is to choose the split that you
can easily fit into your schedule without
frequently missing workouts and to make
sure that it’s not too exhausting. That’s
why we usually recommend starting out
with Full Body Workout performed 3 - 4
times a week with 1 rest day between
each workout session. It’s also a good
idea to introduce some variety to your
FBW program by performing two
different routines alternately.
We will provide you with an example of
such workout program in Step 4.
STEP 3 Choose your training split
The key to progress in calisthenics is to gradually increase the difficulty of
your workouts over time. As you gain strength and skills, you should aim to
increase the overall difficulty of your workouts for the duration of a few
weeks, followed by a “deload” period (about a week). During the deload
phase, you should decrease the overall difficulty of your workouts in order to
relax, unwind, and give your body time to recover before the next cycle. This
method is often referred to as Progressive Overload.
30
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
There are many ways in which you can achieve progressive overload.
The most important ones for beginners are:
Improving technique
Increasing the number of repetitions and/or sets
Moving to a more challenging exercise variation (e.g., transitioning
from knee push-ups to standard push-ups)
Reducing the rest time between sets
If you’re just starting out and the goal is to build strength - focus on
mastering the proper technique first, then try to increase your reps,
and then move on to the harder variations of exercises/new skills.
STEP 4 Write down your Program
Knowing all of that, you should be able to create your own workout
program. An example of FBW workout program for a beginner could look
like this:
Workout A
Pull-Ups
4 sets
6-14 reps
Dips
4 sets
6-14 reps
Australian Chin-Ups
4 sets
6-14 reps
Close Grip Push-Ups
4 sets
6-14 reps
Plank
4 sets
30s - 60s hold
Squats
4 sets
10-20 reps
Chin-Ups
4 sets
6-14 reps
Pike Push-Ups
4 sets
6-14 reps
Australian Pull-Ups
4 sets
6-14 reps
Facepulls
4 sets
6-14 reps
Hollowbody
4 sets
30s - 60s hold
Lunges
4 sets
6-14 reps
Calf Raises
4 sets
20-40 reps
Workout B
31
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Week 1
Week 2
Week 3
Week 4
Week 5
Monday
Workout A
Rest Day
Workout B
Rest Day
Workout A
Tuesday
Rest Day
Workout A
Rest Day
Workout B
Rest Day
Wednesday
Workout B
Rest Day
Workout A
Rest Day
Workout B
Thursday
Rest Day
Workout B
Rest Day
Workout A
Rest Day
Friday
Workout A
Rest Day
Workout B
Rest Day
Workout A
Saturday
Rest Day
Workout A
Rest Day
Workout B
Rest Day
Sunday
Workout B
Rest Day
Workout A
Rest Day
Workout B
*Deload Week - depending on how tired you feel you can decrease the reps by 30 50% or even skip strength training. During that phase, you can focus more on active
rest (cycling, walking, swimming, yoga, stretching etc.)
Make sure to visit LearnCalisthenics.Fit to get access to the most effective workout programs for your specific goals and fitness level!
32
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
STEP 5 Track your results and plan accordingly
We highly recommend taking on a professional workout program and
developing a habit of recording yourself during exercises, as well as writing down your results - the exact number of sets and reps that you’ve
done each training session.
You should analyze your recordings
and notes before each training
session, and set clear goals in terms
of the number of sets and reps you
aim for. Try to increase the numbers
every week and make sure that your
technique keeps getting better. This
approach leaves no room for
uncertainty and provides greater
awareness of your progress.
After finishing your progressive overload cycle, make sure to apply
changes to your workout program. Introducing different exercise variations and gradually increasing the difficulty level is key to continuous
progress. You can use modifications of basic exercises or explore advanced techniques that challenge your skills.
You can also start setting some more specific lifestyle goals in terms of
nutrition, hydration, sleeping schedule, reducing alcohol consumption,
and try to stick to it during the next cycle. Introduce lifestyle changes
slowly, one by one, and choose the ones that you can stay consistent at.
After a few cycles you’ll become a completely different person in terms
of physique, strength and mindset.
Remember to actively listen to your body. With proper training planning
and regular practice, you will gain control over your progress and achieve
your calisthenics goals. Keep in mind that constant motivation, patience,
and perseverance are crucial in pursuing success in calisthenics training.
33
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Unlock your full potential with Caliathletics training accessories.
We want to reward you with a 10% discount code that works on all accessories.
Only for people who read this e-book.
Use the code REWARD10 to get the accessories with discount.
CLICK HERE
34
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
CHAPTER 5
Calisthenics Skills
35
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
In this chapter we will introduce you to the incredible world of calisthenics skills.
Skills that seem to be out of reach for regular people, yet thousands of our trainees
have been able to consistently unlock them with help of our programs and coaching. People just like You, who found beauty and passion in breaking the limits of what
the human body is capable of.
Handstand
DIFFICULTY: EASY
REQUIREMENTS: NO REQUIREMENTS TO START THE HANDSTAND COURSE
Handstand is a skill that we
recommend to start with. It not
only allows you to learn how to
balance and control your body,
but also provides you with a great
shoulders and core workout. It also
translates to many other skills that
you might want to pursue later on
during your calisthenics journey
such as handstand press or
handstand push-up.
The best thing is that almost
anybody can start working towards
the handstand and achieve it, as
it is 90% technique and 10%
strength skill that doesn’t require
much preparation.
Pro tips to learn the Handstand:
Master the hollow body position first
Build up shoulder strength with pike
position, shoulder taps, and pike push-ups
Spread your fingers and learn how to push
with them to maintain balance
Always warm up your wrists before practice
Focus on the body alignment by practicing
stomach to wall handstand
Learn how to dismount handstand to stay
safe and conquer the fear of falling
36
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Muscle-Up
DIFFICULTY: MODERATE
REQUIREMENTS: 10 CLEAN, HOLLOWBODY PULL-UPS
Muscle-up is one of the first strength
skills that you should focus on after
building up basic pull strength.
Before even trying to learn this skill, you
should be confident in your ability to
perform at least 10 clean hollowbody
pull-ups.
Once you achieve that, make sure to include dynamic, high pull-ups with the goal of generating as much force as possible with each rep. It will prepare your fast-twitch muscle fibers
that are responsible for moving your body in a fast and powerful way.
You can also include some straight bar dips to master the push phase of the movement,
muscle-ups with rubber band to master the technique, as well as negative muscle-ups to
work on the weak links limiting your progress. But keep in mind that the dynamic pull-ups
are by far the most important here.
37
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Front Lever
DIFFICULTY: HARD
Front Lever is an impressive strength
skill that requires a lot of consistent
practice and significant strength in
your back muscles.
Achieving the skill requires you to
gradually increase your hold time in
progressions such as tuck front lever,
advanced tuck front lever, one leg front
lever, and straddle front lever.
Your practice should be complemented with dynamic exercises such as australian
pull-ups, lat pull downs, tuck front lever pull-ups, and negative reps.
The fastest way to acquire this skill is to work with a coach who specializes in this field and
can provide you with individualised program and tips.
38
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Planche
DIFFICULTY: INSANE
Planche is the ultimate goal of many
calisthenics practitioners.
It’s not just a skill, but a manifestation
of years of hard work and dedication,
which grants you lifetime respect in
calisthenics community.
Desired by many, performed by a few - planche is extremely difficult yet achievable with
our coaching. The road to planche involves strengthening your shoulders and core muscles
starting with planche lean, followed by tuck planche, advanced tuck plance, straddle
planche, and many steps in between.
Feeling inspired to unlock calisthenics skills?
Apply for a consultation with our coach!
CLICK HERE
39
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
CHAPTER 6
Combining Calisthenics
with weightlifting
& other sports
40
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Many of you might already have some
experience in other sports. Whether
it’s weightlifting, yoga, swimming, or
running - calisthenics training is a
great way of complementing your
routine, breaking plateaus in your
progress, and taking your performance
to the next level.
Here are some of the main benefits of implementing calisthenics into your
workout routine:
Training Variety:
Oftentimes the limiting factor preventing your from progress is doing the same
exercises with the same intensity over and over again. If that’s the case, then here
comes calisthenics. Combining calisthenics with your regular training allows you to
have a diverse workout, engaging different muscle groups and developing skills in
various types of exercises. The thing with calisthenics is that there are countless
variations and exercises and we can guarantee that there are some movements
that your body is currently missing.
Increasing functional strength:
There’s a reason why calisthenics athletes are great at bench press, yet weightlifters
often can’t do basic calisthenics exercises. There’s also a reason why top athletes
of all sports rely heavily on bodyweight exercises and plyometrics rather than bicep
curls…
By the way, google how arms of a gymnast look like. The funny thing is that they don’t
do biceps curls either.
41
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Planche
The point is that you can surely build some muscle with lifting weights, but there’s
so much more to sport and fitness in general. Calisthenics allows you to maximise
your strength in relation to body weight, target the often-neglected stabilizer muscles (the ones that you probably don’t even know exist), and improve your mobility
at the same time.
Calisthenics' focus on compound movements cultivates strength, balance, and coordination, elevating performance not only in the gym but also in various sports and
daily activities.
Training while traveling:
Do you know that feeling? You try to stay consistent, eating right, sticking to your
schedule. But then the holidays come, you stay in a different place and out of a
sudden your whole workout schedule just falls apart. You’re not alone! It's a common
struggle that many fitness enthusiasts face.
The good news is that there's a solution that can help you stay on track no matter
where you are: calisthenics. Unlike traditional gym workouts that often rely on complex machines and heavy weights, calisthenics is a form of exercise that harnesses
the power of your body weight. Any exercise that you’d normally do at the gym can
be replaced with a calisthenics one. This training method literally sets you free from
all struggles that come with training while traveling.
Staying motivated:
Consistency is key. And let’s be honest, it’s hard to stay consistent without feeling
motivated. Calisthenics offers a unique edge in sustaining motivation compared to
traditional weightlifting, largely due to its dynamic nature and tangible progress
markers. In calisthenics, you're constantly mastering new bodyweight movements,
which creates an ever-evolving challenge. For instance, as you progress from regular
push-ups to more advanced variations like handstand push-ups, the sense of
accomplishment is incredibly rewarding. These achievements act as consistent
motivational milestones, spurring you to push further.
Our journey as calisthenics trainers had its ups and downs, but thanks to that experience we’ve managed to create workout programs and courses that take the motivation aspect into account.
42
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Planche
But
how do you actually apply calisthenics to your current gym routine?
Follow the checklist below:
1
Train calisthenics skills BEFORE your main workout session.
This approach ensures that you're
mentally and physically fresh,
allowing you to focus on technique
and progress faster.
2
Do stretching AFTER your main workout session or on rest days.
After your main workout session, your
muscles are warmed up, making it an
ideal time for static and dynamic
stretches. Alternatively, you can
incorporate dedicated stretching
sessions on your rest days to promote
recovery and flexibility. If you don’t
know what stretches you should do,
then here is the shortcut:
Mobility System
43
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Planche
3
Make sure you don’t overtrain.
When you add a bunch of challenging
exercises on top of your regular
weightlifting routine, it might be
simply too much.
Remember to monitor your weekly
training load (10 - 20 heavy sets per
muscle group per week) and listen to
your body.
4
Plan workouts complementarily.
Make sure the combination of gym
and calisthenics benefits your goals.
For example, if you're focusing on
weighted squats in your weightlifting
routine, include pistol squats or deep
squats in your calisthenics practice to
enhance functional strength and
mobility. Common limiting factor here
might also be the core strength.
So instead of doing cable crunches or using abs machine, implement planks and
hollowbody holds. On the other hand, if your main focus is calisthenics, you might
find lateral dumbbell raises or calf machine useful for targeting your weak points.
44
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
FINAL THOUGHTS
We truly believe that calisthenics is the ultimate workout method which combines all
the best aspects of physical training in a way that’s healthy, effective and so much more
rewarding than simply lifting weights. Numerous world-class athletes, coaches, and
even bodybuilders admit that working with your own body weight is oftentimes the
best way to go, especially for beginners.
Arnold Schwarzenegger has famously said: “All exercises that you
do with your own bodyweight are great” - and we couldn’t agree more with
that statement.
But Calisthenics is so much more than just exercise - it is a journey of understanding
your body, striving for mastery, and overcoming your own limitations. It’s also a community of like-minded people, oriented on achieving their true potential and ready to support each other at all times. So what are you waiting for?
Our goal with this e-book was not only sharing years of our experience and knowledge, but also motivate you to ACT on it. Whether you are a comple beginner or
experienced athlete, we’ve got a program for YOU. Let us guide on how to become
the best version of yourself and join thousands of people from all around the world
who continue to improve their lives every single day with Calisthenics Training.
You know that you want to change.
We know exactly what you need
to make this change happen.
And if you’re still reading,
you’ve already made the right choice.
45
INTRODUCTION TO CALISTHENICS
COMPLETE GUIDE
Before you visit our website, we want to reward you with a 10% discount code that
works on all programs and services that we provide.
Only for people who read this e-book.
Use the code REWARD10 to unlock your full potential.
Your coach is waiting for you.
CLICK HERE
46