Calisthenics Calisthenics Programs – Remedial Through Advanced Training tactics included
Written by: Owen Johnston http:www!strengthcalisthenics!com
Owen Johnston – www!strengthcalisthenics!com Calisthenics Programs – Remedial Through Advanced Training tactics included Than" you #or your interest$ This guide contains remedial wor"out programs and routines #or beginners through advanced athletes! %# you would li"e to view videos o# many o# the e&ercises' visit the site below and clic" on the lin" in the top menu that says (Calisthenics progression videos)' which will ta"e you to a post with various playlists! The top menu also has a lin" to a calisthenics progression P*+ with a list o# all the progressions and e&ercises! http:www!strengthcalisthenics!com ,hort -R. to my downloads page / http:tiny!cc#reedownloads Ta"e a deload wee" when needed to allow your body to recover and rebuild! 0ou 0ou can use one or more deload protocols or 1ust 1us t ta"e an (active rest) wee"! %n either case' #ocus on mobility wor" and therapeutic modalities! *eload protocols include but are not necessarily limited to: .ess volume 2sets reps3' less #re4uency 2training days per wee"3' less intensity 2regressions o# any "ind3' less variety 2less e&ercises3 Active rest: %deas include but are not limited to pic"up games o# your #avorite athletic sport' ta"ing a 0oga 0oga class' getting in some light wal"ing' and yard wor" or household chores! 5/mail me about setting up a class / owen6strengthcalisthenics!com 0ou 0ou can order beauti#ul' pro#essionally printed editions o# my boo"s on demand through ,imple Print ,ervice' the (easy ( easy way to create beauti#ul prints #rom digital content$) ,imply visit the site below' below' upload a P*+' P*+' and begin the ordering process! 0ou may choose to have a P*+ 7le printed as a maga8ine' so#tcover boo"' or hardcover boo"! http:www!simpleprintservice!com The P*+ editions o# my boo"s may be read andor downloaded #or #ree$ ,imply point your browser to the below short -R. to a *ropbo& #older! %# you decide you would li"e to order a print' download one or more o# the boo"s and use the service at the site above! ,hort -R. / https://goo.gl/JRZDeX % don9t ma"e a single cent #rom prints o# my boo"s made through the ,imple Print ,ervice' nor do % as" #or one! % am satis7ed s atis7ed "nowing that people are reading my stu' and that there is an eco/#riendly print on demand service available$ 2
Owen Johnston – www!strengthcalisthenics!com Calisthenics Programs – Remedial Through Advanced Training tactics included Than" you #or your interest$ This guide contains remedial wor"out programs and routines #or beginners through advanced athletes! %# you would li"e to view videos o# many o# the e&ercises' visit the site below and clic" on the lin" in the top menu that says (Calisthenics progression videos)' which will ta"e you to a post with various playlists! The top menu also has a lin" to a calisthenics progression P*+ with a list o# all the progressions and e&ercises! http:www!strengthcalisthenics!com ,hort -R. to my downloads page / http:tiny!cc#reedownloads Ta"e a deload wee" when needed to allow your body to recover and rebuild! 0ou 0ou can use one or more deload protocols or 1ust 1us t ta"e an (active rest) wee"! %n either case' #ocus on mobility wor" and therapeutic modalities! *eload protocols include but are not necessarily limited to: .ess volume 2sets reps3' less #re4uency 2training days per wee"3' less intensity 2regressions o# any "ind3' less variety 2less e&ercises3 Active rest: %deas include but are not limited to pic"up games o# your #avorite athletic sport' ta"ing a 0oga 0oga class' getting in some light wal"ing' and yard wor" or household chores! 5/mail me about setting up a class / owen6strengthcalisthenics!com 0ou 0ou can order beauti#ul' pro#essionally printed editions o# my boo"s on demand through ,imple Print ,ervice' the (easy ( easy way to create beauti#ul prints #rom digital content$) ,imply visit the site below' below' upload a P*+' P*+' and begin the ordering process! 0ou may choose to have a P*+ 7le printed as a maga8ine' so#tcover boo"' or hardcover boo"! http:www!simpleprintservice!com The P*+ editions o# my boo"s may be read andor downloaded #or #ree$ ,imply point your browser to the below short -R. to a *ropbo& #older! %# you decide you would li"e to order a print' download one or more o# the boo"s and use the service at the site above! ,hort -R. / https://goo.gl/JRZDeX % don9t ma"e a single cent #rom prints o# my boo"s made through the ,imple Print ,ervice' nor do % as" #or one! % am satis7ed s atis7ed "nowing that people are reading my stu' and that there is an eco/#riendly print on demand service available$ 2
Owen Johnston – www!strengthcalisthenics!com Table o# contents Remedial program ,trength training programs =odybuilding program =odyweight s"ill training program 5&le wor"outs Recommended training #re4uencies Training tactics
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Owen Johnston – www!strengthcalisthenics!com Remedial program This program is intended #or athletes coming in #rom a sedentary li#estyle' coming bac" #rom an in1ury' or who are beginners to calisthenics! Per#orm one wor"out per day! Ta"e a day o between wor"outs i# needed! %t is recommended to do at least some light wal"ing andor stretching on o days! =eginner training cycle Wee" >: onday – .ower body wor"out Tuesday – o Wednesday – o Thursday – Pushup wor"out +riday – o ,aturday – light activity o# choice 2yoga' pic"up game o# bas"etball' etc3 ,unday – o Wee" ?: onday – Abdominal wor"out Tuesday – o Wednesday – o Thursday – Pullup wor"out +riday – o ,aturday – light activity o# choice 2yoga' pic"up game o# bas"etball' etc3 ,unday – o Recommended training cycle Per#orm each wee": onday – .ower body wor"out Tuesday – Pushup wor"out Wednesday – o Thursday – Abdominal wor"out +riday – Pullup wor"out ,aturday – light activity o# choice 2yoga' pic"up game o# bas"etball' etc3 ,unday – o When you are able to meet the progression standards #or all #our wor"outs' you are ready #or the beginner strength program!
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Owen Johnston – www!strengthcalisthenics!com Remedial lower body wor"out *on9t rush through your reps or cheat / use good #orm$ -se a (?/>/?) cadence in pushups / ? seconds down' > second pause in the bottom position' and ? seconds up! Ta"e an active rest o# > to D minutes between sets! *on9t simply sit down / sha"e your legs out' wal" around' get a cold drin"' whatever / "eep moving! %# you are new to the wall sit andor the s4uat progression' start with the beginner standard' and add a set the ne&t time you per#orm the wor"out! Try to add at least ? repetitions to each set' each wee"! Once you meet the intermediate standard' add a third set the ne&t time you per#orm the wor"out! Once you meet the progression standard #or 1ac""ni#e s4uats' you are ready #or the ne&t e&ercise in the s4uat progression! *escription o# the candle stic" drill / sit and roll to candle stic" with arms supporting' and hold #or ? seconds' then tuc" "nees in and roll #orward to sitting! >!3 Wal"ing or low intensity interval training – to >E minutes ?!3 ,tretches #or hamstrings' thighs' an"les' and hip Fe&ors – to >E minutes D!3 Candle stic" drill – =uild up to per#orming >E repetitions with good #orm ;a!3 Wall sit / =eginner standard: get into and out o# position D/ times %ntermediate standard: hold #or DE seconds Progression standard: hold #or > minute ;b!3 When you are able to meet the progression standard #or wall sit' replace the e&ercise with 1ac""ni#e s4uats! ,tandards #or 1ac""ni#e s4uats / =eginner standard: > set o# >E repetitions %ntermediate standard: ? sets o# ? repetitions Progression standard: D sets o# ;E repetitions !3 .ower body mobility wor" with deep breathing #or ?/D minutes 2emphasis on hip Fe&ors' an"les' hamstrings3
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Owen Johnston – www!strengthcalisthenics!com Remedial pushup wor"out *on9t rush through your reps or cheat / use good #orm$ -se a (?/>/?) cadence in pushups / ? seconds down' > second pause in the bottom position' and ? seconds up! Ta"e an active rest o# > to D minutes between sets! *on9t simply sit down / sha"e your arms out' wal" around' get a cold drin"' whatever / "eep moving! %# you are new to the pushup progression' start with the beginner standard' and add a set the ne&t time you per#orm the wor"out! Try to add at least ? repetitions to each set' each wee"! Once you meet the intermediate standard' add a third set the ne&t time you per#orm the wor"out! Once you meet the progression standard #or wall pushups' you are ready #or the ne&t e&ercise in the pushup progression! >!3 Warmup – />E minutes o# wal"ing or low intensity interval training ?!3 ,houlder circling' shoulder stretches' wrist stretches – minutes D!3 Wall pushups – =eginner standard: > set o# >E repetitions %ntermediate standard: ? sets o# DE repetitions Progression standard: D sets o# E repetitions ;!3 -pper body mobility wor" with deep breathing ?/D minutes' and an emphasis on the shoulders
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Owen Johnston – www!strengthcalisthenics!com Remedial abdominal wor"out *on9t rush through your reps or cheat / use good #orm$ -se a (?/>/?) cadence when per#orming seated "nee tuc"s / ? seconds in' > second pause in the top position' and ? seconds down! Ta"e an active rest o# > to D minutes between sets! *on9t simply sit down / stretch' wal" around' get a cold drin"' whatever / "eep moving! %# you are new to plan"s' start with at least the beginner standard #or incline plan"' and add at least a #ew seconds each time you per#orm the wor"out! Once you meet the intermediate standard' add a second set to this e&ercise the ne&t time you per#orm the wor"out! Once you meet the progression standard #or incline plan"s' you are ready #or the press lever progression! %# you are new to the leg raise progression' start with the beginner standard' and add a set the ne&t time you per#orm the wor"out! Try to add at least ? repetitions to each set' each wee"! Once you meet the intermediate standard' add a third set the ne&t time you per#orm the wor"out! Once you meet the progression standard #or seated "nee tuc"s' you are ready #or the ne&t e&ercise in the leg raise progression! >!3 Warmup – />E minutes o# wal"ing or low intensity interval training ?!3 Abdominal stretches with deep breathing #or minutes / twistsG seal stretchG #orward' bac"' and side bends D!3 %ncline plan" – =eginner standard: >E seconds %ntermediate standard: DE seconds Progression standard: ? sets o# DE second holds ;!3 ,eated "nee tuc"s – =eginner standard: > set o# >E repetitions %ntermediate standard: ? sets o# DE repetitions Progression standard: D sets o# ;E repetitions !3 Abdominal stretches with deep breathing #or ?/D minutes
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Owen Johnston – www!strengthcalisthenics!com Remedial pullup wor"out *on9t rush through your reps or cheat / use good #orm$ -se a (?/>/?) cadence / ? seconds pull' > second pause in the bottom position' and ? seconds bac"! Ta"e an active rest o# > to D minutes between sets! *on9t simply sit down / sha"e your arms out' wal" around' get a cold drin"' whatever / "eep moving! %# you are new to the pullup progression' start with the beginner standard' and add a set the ne&t time you per#orm the wor"out! Try to add at least ? repetitions to each set' each wee"! Once you meet the intermediate standard' add a third set the ne&t time you per#orm the wor"out! Once you meet the progression standard #or standing pulls' you are ready #or the ne&t e&ercise in the pullup progression! >!3 Warmup – />E minutes o# wal"ing or low intensity interval training ?!3 ,houlder circling' shoulder stretches' wrist stretches 2all with deep breathing3 – />E minutes D!3 ,tanding pulls – =eginner standard: > set o# >E repetitions %ntermediate standard: ? sets o# DE repetitions Progression standard: D sets o# ;E repetitions ;!3 -pper body mobility wor" with deep breathing #or />E minutes' with an emphasis on the shoulders and biceps
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Owen Johnston – www!strengthcalisthenics!com =odyweight strength training programs Programs begin on the ne&t page
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Owen Johnston – www!strengthcalisthenics!com =eginner bodyweight strength training program ,tart with early e&ercises #rom each progression! When you can per#orm an e&ercise with good #orm #or the rep or time range listed' move up to a harder e&ercise in the progression! Continue wor"ing with this e&ercise until you are able to per#orm it #or the rep or time range listed! 0ou will be ready to move on to the intermediate bodyweight strength training program when you are wor"ing with intermediate e&ercises in each progression! Per#orm the wor"out one or two days a wee" at 7rst and build up to three times! Wor"out Warm up and stretch: ,4uat progression: Iertical pullup progression: Pushup progression: =ridge hold progression: idsection hold progression:
=uild up to to >E minutes ?/D sets o# H/>E reps ?/D sets o# ;/@ reps ?/D sets o# H/>E reps ?/D sets o# >E/> seconds ?/D sets o# >E/> seconds
%ntermediate bodyweight strength training program Warm up and stretch #or at least minutes be#ore a wor"out! *ay > ,4uat progression: Iertical pullup progression: andstand pushup progression: idsection hold progression:
=uild up to D/; sets o# D/ reps D/; sets o# D/ reps D/; sets o# D/ reps D/ sets o# >E/> seconds
*ay ? Pushup progression: Australian pullup progression: =ridge hold progression: .ower body plyometrics:
=uild up to D/; sets o# ;/H reps D/; sets o# ;/@ reps D/ sets o# >E/> sets o# D/
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Owen Johnston – www!strengthcalisthenics!com Advanced bodyweight strength training program Warm up and stretch #or at least minutes be#ore a wor"out! *ay > =ac" lever progression: Pushup progression: Iertical pullup progression: idsection hold progression:
=uild up to ;/ sets o# D/ short holds ;/ sets o# D/ reps ;/ sets o# D/ reps sets o# />E seconds
*ay ? andstand pushup progression: Australian pullup progression: +ront lever progression: -pper body mobility wor":
=uild up to ;/ sets o# ?/; reps ;/ sets o# H/@ reps ;/ sets o# @/>E short holds />E minutes
*ay D ,4uat progression: uscleups or dips: .ower body plyometrics: obility wor":
=uild up to ;/ sets o# D/ ;/ sets 2various3 ;/ sets o# D/ />E minutes
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Owen Johnston – www!strengthcalisthenics!com =odyweight bodybuilding programs Programs begin on the ne&t page
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Owen Johnston – www!strengthcalisthenics!com =eginner bodyweight bodybuilding program ,tart with early e&ercises #rom each progression! When you can per#orm an e&ercise with good #orm #or the set and rep range listed' move up to a harder e&ercise in the progression! Continue wor"ing with this e&ercise until you are able to per#orm it #or the rep and set range listed! 0ou will be ready to move on to the intermediate bodyweight bodybuilding program when you are wor"ing with intermediate e&ercises in each progression! Warm up and stretch #or at least minutes be#ore a wor"out! *ay > andstand pushup progression: Australian pullup progression: Pushup progression: *ay ? =ridge progression 2dynamic3: .eg raise progression: Total body mobility wor":
=uild up to D sets o# @/>E reps D sets o# @/>E reps D sets o# @/>E reps =uild up to D sets o# >E reps D sets o# >E reps >E/> minutes
%ntermediate bodyweight bodybuilding program Warm up and stretch #or at least minutes be#ore a wor"out! *ay > Australian pullup progression: Pushup progression: .eg raise progression: -pper body mobility wor": *ay ? ,4uat progression: .ower body Fe&ibility wor": .ower body e&haustion wor": Cal# wor": *ay D andstand pushup progression: Iertical pullup progression: =ridge progression 2dynamic3:
=uild up to D/; sets o# @/>? reps D/; sets o# @/>? reps D/; sets o# @/>? reps >E minutes =uild up to D/; sets o# >E/> reps >E minutes >E/> minutes D/ sets 2various3 =uild up to D/; sets o# H/@ reps D/; sets o# H/@ reps D/; sets o# @/>? reps
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Owen Johnston – www!strengthcalisthenics!com Advanced bodyweight bodybuilding program Warm up and stretch #or at least minutes be#ore a wor"out! *ay > andstand pushup progression: Iertical pullup progression: Triceps wor": anging grip wor": -pper body mobility wor": *ay ? ,4uat progression: amstring wor": .eg raises 2up to dragon Fag3: Cal# wor": .ower body mobility wor": *ay D Australian pullup progression: Pushup progression: =iceps wor": +inger e&tensor or wrist wor": -pper body mobility wor":
=uild up to D/; sets o# H/@ reps D/; sets o# H/@ reps ?/D sets o# @/>? reps ?/D sets 2various3 >E minutes =uild up to D/; sets o# @/>? D/; sets 2various3 D/; sets 2various3 D/ sets 2various3 >E minutes =uild up to ?/D sets o# @/>? reps ?/D sets o# @/>? reps D/; sets o# H/@ reps ?/D sets 2various3 >E minutes
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Owen Johnston – www!strengthcalisthenics!com (Kolden Age) style bodyweight bodybuilding program This program is #or e&perienced athletes! Warm up and stretch #or at least minutes! Choose e&ercises that are diicult enough #or you that you will have to wor" up to the set and rep goals! When you can per#orm more than the goal #or an e&ercise' add tougheners or move on to a harder e&ercise! Where 2various3 is listed instead o# a number o# reps to aim #or' this means there are varying rep ranges depending on which e&ercise #rom the progression you choose andor how intense you can ma"e that e&ercise! Where 2ma&3 is listed instead o# reps' this means to per#orm a ma&imal eort #or the chosen e&ercise! Lotes on the bridge progression and hip thrusts: stic" with early e&ercises' to emphasi8e the glutes and hamstrings! Tougheners #or short bridges include elevating the #eet' and using one leg! % recommend this tutorial #or short bridges 2a"a glute bridges3 and hip thrusts / https:youtu!be*vMNR5+#p0 *ay > – Chest' shoulders' biceps Pushup progression: Pullup progression 2biceps emphasis3: Jowett pushups: ori8ontal pullup progression 2biceps emphasis3: andstand pushups 2any variation3: .eg/elevated or 1ac""ni#e pushups:
=uild up to D/; sets o# H/@ reps D/; sets o# H/@ reps ?/D sets o# @/>? reps ?/D sets o# @/>? reps ?/D sets 2various3 ?/D sets 2various3
*ay ? – .egs and waist ,4uat progression: 5arly bridge progression 2dynamic3 or hip thrusts: ,issy s4uats: Cal# raise progression: *ynamic bac" levers: .eg raise progression:
=uild up to ?/D sets o# @/>? reps ?/D sets 2various3 ?/D sets 2ma&3 D/; sets 2various3 D/; sets o# ;/H reps D/; sets o# >E/?E reps
*ay D – =ac"' triceps' #orearms Pullup progression: *ip progression: Wide grip Australian pullups: Triceps e&tensions (roll/unders): Towel pullups: Towel hangs:
=uild up to D/; sets o# H/@ reps ?/D sets 2ma&3 D/; sets o# H/@ reps ?/D sets o# @/>E reps ?/D sets 2ma&3 ?/D sets 2various3
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Owen Johnston – www!strengthcalisthenics!com Abbreviated advanced bodyweight bodybuilding program Warm up and stretch #or at least minutes be#ore a wor"out! Choose e&ercises that are diicult enough #or you personally that you will have to wor" up to the set and rep goals! When you can per#orm more than the goal #or an e&ercise' you are ready to move to the ne&t one! Where 2various3 is listed instead o# a number o# reps to aim #or' this means there are varying rep ranges depending on which e&ercise #rom the progression you choose andor how intense you can ma"e that e&ercise! Tougheners #or dynamic short bridges include elevating the #eet' elevating both the #eet and shoulders' and using one leg! *ay > Australian pullup progression: andstand pushup progression: =iceps wor": +inger e&tensor or wrist progression:
=uild up to ?/D sets o# @/>? reps ?/D sets o# @/>? reps ?/D sets o# H/@ reps ?/D sets 2various3
*ay ? Pushup progression: Pullup progression: Triceps wor": anging grip wor" progression:
=uild up to D/; sets o# H/@ reps D/; sets o# H/@ reps ?/D sets o# @/>? reps ?/D sets 2various3
*ay D ,4uat progression: *ynamic short bridge: Cal# raise progression: .eg raise progression:
=uild up to D/; sets o# @/>? reps ?/D sets o# @/>? reps D/; sets 2various3 D/; sets o# @/>?
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Owen Johnston – www!strengthcalisthenics!com =odyweight =odybuilding Program – *aily *ouble ,plit This program is #or e&perienced athletes! %t is based on routines that competitive bodybuilders per#orm! Add a hand speciali8ation 27nger e&tensor or wrist3 and nec" wor" a#ter > or ? wor"outs each wee"! Where 2various3 is listed' the rep range will depend on the chosen e&ercise and tougheners! Where 2ma&3 is listed' per#orm a ma&imal eort #or the chosen e&ercise! =ac" e&ercises include the bridge progression' bac" lever progression' and bac" e&tensions! Triceps e&ercises include' but are not limited to' tiger bend pushups' bodyweight triceps e&tensions' and tiger bend handstand pushups 2pi"e or #ull3! 5&ercises / days >' D' orning – chest and bac" =uild up to >A! Pushup progression D/; sets o# @/>? >=! Pullup progression D/; sets o# H/@ ?A! Jowett pushups ?/D sets o# @/>? ?=! =ac" e&ercise ?/D sets o# @/>? DA! *ip progression ?/D sets 2various3 D=! Pullup isometrics and negatives 2pronated grip3 ?/D sets 2various3 A#ternoon or evening / lower body >A! ,4uat progression >=! *ynamic short bridges or hip thrusts ?A! Pistol s4uats ?=! ,tep/ups DA! ,issy s4uats D=! One leg deadli#ts ;A! Cal# raise progression ;=! Cal# isometric holds 5&ercises / days ?' ;' H orning / shoulders' triceps' biceps' #orearms >A! andstand pushup progression >=! =iceps emphasis – pullups or hori8ontal pullups ?A! andstand progression 2up to wall supported3 ?=! Australian pullup progression DA! =iceps isometrics and negatives D=! Towel hangs 2stretch wrists a#ter3 DC! Triceps e&ercise A#ternoon or evening / abdominals .eg raise progression idsection hold progression Plan"s andor side plan"s *ragon Fag progression
=uild up to ?/D sets o# @/>? ?/D sets 2various3 ?/D sets o# @/>? ?/D sets o# H/@ ?/D sets 2ma&3 ?/D sets o# @/>? D/; sets 2various3 D/; sets 2various3 =uild up to ?/D sets 2various3 ?/D sets 2ma&3 ?/D sets o# DE/HE seconds ?/D sets o# H/>D ?/D sets 2various3 ?/D sets 2ma&3 ?/D sets 2various3 =uild up to ?/D sets o# @/>? ?/D sets o# >E/?E seconds ?/D sets o# >E/?E seconds ?/D sets 2various3
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Owen Johnston – www!strengthcalisthenics!com =odyweight s"ill training programs Programs begin on the ne&t page
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Owen Johnston – www!strengthcalisthenics!com =eginner bodyweight s"ill training program Warm up and stretch properly be#ore each wor"out *ay > 5arly pushup progression: 5arly side lever progression: 5arly s4uat progression: anging "ips or swings:
=uild up to ; sets o# ;/H reps ; sets 2sub/ma&imal3 D sets o# @/>E reps D sets 2sub/ma&imal3
*ay ? 5arly vertical pullup progression: 5arly press lever progression: idsection hold progression: Wall sit:
=uild up to ; sets o# ;/H reps ; sets 2sub/ma&imal3 D sets 2sub/ma&imal3 D sets 2sub/ma&imal3
*ay D eadstand or handstand progression: .eg raise progression: Australian pullup progression: 5arly bridge hold progression:
=uild up to ; sets o# ;/H reps D sets o# @/>E reps D sets o# ;/H reps D sets 2sub/ma&imal3
%ntermediate bodyweight s"ill training program Warm up and stretch properly be#ore each wor"out *ay > andstand wor": .ever wor": idsection hold progression: ,4uat progression:
=uild up to /H sets o# D/; reps /H sets 2sub/ma&imal3 /H sets 2sub/ma&imal3 /H sets o# D/; reps
*ay ? Press lever progression: ,ide lever progression: uscleup' "ip' or dip progression: 5arly to intermediate pushups:
=uild up to /H sets o# D/; reps /H sets 2sub/ma&imal3 /H sets o# D/; reps /H sets o# ;/H reps
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Owen Johnston – www!strengthcalisthenics!com Advanced bodyweight s"ill training program Warm up and stretch properly be#ore each wor"out *ay > uscle/up progression: =ac" lever progression: idsection hold progression:
=uild up to @/>E sets o# >/D reps @/>E sets 2sub/ma&imal3 @/>E sets 2sub/ma&imal3
*ay ? andstands transitions: +ront lever progression: ,ide lever progression:
=uild up to @/>E sets 2sub/ma&imal3 @/>E sets 2sub/ma&imal3 @/>E sets 2sub/ma&imal3
*ay D Advanced pistols: 5lbow levers: Tumbling s"ills:
=uild up to @/>E sets o# >/D reps @/>E sets 2sub/ma&imal3 At least D/ short sets per s"ill
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Owen Johnston – www!strengthcalisthenics!com 5&le wor"outs Wor"outs begin on the ne&t page
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Owen Johnston – www!strengthcalisthenics!com An e&le s"ill training session The below wor"out is an e&le o# the "ind o# s"ill session % per#orm! *ont 1ust #ollow my routineG remember that the "ey concepts are to train consistently towards diicult s"ills' and to gradually (prime) the nervous system #or the wor" sets by per#orming warmup sets and s"ill wor"! Cardio' stretches #or wrists' shoulders' and hamstrings +rog stand or tripod headstand' ?/D sets o# ?E/DE seconds T lever to handstand and bac" to T lever' D/ short sets +orward rolls' D/ short sets =ridge holds' ?/D sets o# ?E/DE seconds =ac"bends with recovery 2a"a stand to stand bridges3' D/ short sets
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Owen Johnston – www!strengthcalisthenics!com An e&le advanced abdominal wor"out The abdominals are involved in many li#ts and calisthenics movements' so you may or may not need to emphasi8e them! ,till' it is highly recommended to target your abdominals i# your activity or sport demands it! The below wor"out is an e&le o# the "ind o# advanced abdominal program % per#orm! *ont 1ust #ollow my routineG remember that the "ey concepts are to train consistently towards diicult s"ills' and to gradually (prime) the nervous system #or the wor" sets by per#orming warmup sets and s"ill wor"! Cardio' light stretching' prehab anging "nee raises' moderate repetitions *ead hang pullovers' low repetitions +lat straight leg raises' low sets o# moderate repetitions idsection hold or #ront lever progression #or a #ew minutes ,tretch water brea" *ragon Fags with slow straight leg negatives' goal o# D&
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Owen Johnston – www!strengthcalisthenics!com An e&le abbreviated bodybuilding wor"out This is an upper body wor"out on my own routines! 0ou dont have to per#orm the same e&ercises' wor" with them in the same order' or wor" with the same repetition goals! The main idea is to target the chest' (bis and tris)' and shoulders! Per#orm the wor"out as one long superset! One superset ta"es to >> minutes' depending on cadence! =uild up to D supersets! ?E/DE incline pushups >E/> pi"e handstand pushups @/>? deep bodyweight triceps e&tensions >E/> Australian pullups with close underhand grip' done with a curling motion and hard isometric contraction at top o# each rep *rop set o# />E Australian pullups with shoulder width overhand grip *rop set o# D/ bent leg Australian pullups >E/> hanging leg raises or parallel bar leg raises >E/> hori8ontal bar dips or tuc"ed "nee parallel dips @/>? tuc" planche pushups Tougheners: =odyweight triceps e&tensions – lower incline' deeper range o# motion' build up to per#orming with one arm' hold the bottom position #or time each rep Australian pullups – asymmetry' lower bar' biceps emphasis' one leg %ncline pushups – asymmetry' lower incline' triceps emphasis' one leg' wor" towards per#orming with one arm anging leg raises – #ull range o# motion' combinations with #ront lever' lateral movement Pi"e handstand pushups – #ull range o# motion' #eet elevated' alternate sides each rep *ips – (. position) with legs' harder e&ercise in the progression Regressions: =odyweight triceps e&tensions – higher incline' partial range o# motion' per#orm an easier triceps e&ercise 2such as tiger bend pushups3 %ncline pushups – higher incline' partial range o# motion Australian pullups – higher bar' get closer to standing' bent legs anging leg raises – partial range o# motion' per#orm (#rog leg raises)' raise one leg at a time 2(swimming) the legs3' easier e&ercise in the progression Pi"e handstand pushups – partial range o# motion' per#orm divebomber pushups' per#orm indu pushups 2a"a *ands3' hold top position #or time *ips – less range o# motion' easier e&ercise in the progression 54uipment: To elevate the hands andor #eet' you could use a wal"way' par" benches' a step or rung' a wall' a tree – e&periment$ +or parallel dips' you could use two sturdy ob1ects at a height that will allow you to per#orm the e&ercise at a suicient range o# motion' or you could use par" benches! 24
Owen Johnston – www!strengthcalisthenics!com Recommended training #re4uences #or each program On each (day o) you could ta"e the day completely o #rom training or per#orm an activity o# choice! =eginner strength program / =uild up to per#orming this program D non/consecutive days a wee" or as a ? day cycle 2> day on and > day oanother activity3! %ntermediate strength program/ =uild up to per#orming this program as a ? day cycle 2*ay >' day o' *ay ?' > day o3' or as a D day cycle 2? days on' and > o3! Advanced strength program/ =uild up to per#orming this program as a ; day cycle 2D days on' > day o3' or per#orming the program twice per wee" / *ay > on onday' *ay ? on Tuesday' *ay D on Wednesday' *ay > on Thursday' *ay ? on +riday' and *ay D on ,aturday! =eginner bodybuilding program / Per#orm day > on onday' day ? on Wednesday' and *ay > on +riday! Per#orm this each wee" until you are ready #or a ; day cycle 2> day on and > day o3! %ntermediate bodybuilding program / Per#orm day > on onday' *ay ? on Wednesday' and *ay D on +riday until you are ready #or a ; day cycle 2D days on and > day o3! Advanced bodybuilding program/ Per#orm day > on onday' *ay ? on Wednesday' and *ay D on +riday until you are ready #or a ; day cycle 2D days on and > day o3! Kolden age style bodybuilding program / Per#orm day > on onday' *ay ? on Wednesday' and *ay D on +riday until you are ready #or a ; day cycle 2D days on and > day o3! =eginner bodyweight s"ill training program / Per#orm *ay > on onday' *ay ? on Wednesday' and *ay D on +riday! %ntermediate bodyweight s"ill training program / Per#orm *ay > on onday' *ay ? on Tuesday' *ay > on Thursday' and *ay ? on +riday' or alternate the ? sessions with a day o in/between! =uild up to per#orming the wor"outs every other day as part o# a H day cycle! 2*ay >' day o' *ay ?' day o' *ay D' *ay o!3
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Owen Johnston – www!strengthcalisthenics!com Advanced bodyweight s"ill training program / Per#orm this program twice each wee"! *ay > on onday' *ay ? on Tuesday' *ay D on Wednesday' *ay > on Thursday' *ay ? on +riday' and *ay D on ,aturday!
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Owen Johnston – www!strengthcalisthenics!com Training Tactics (=odybuilding) tactics / hypertrophy with a #ocus on the muscles: The goal is to e&haust the muscles with high reps o# simple to moderate comple&ity e&ercises that allow you to per#orm a moderate to #ull range o# motion' and generate intense muscle contractions! While the intensity should be "ept high' it should also allow you to per#orm enough sets and reps to e&haust the muscle2s3! The sets you per#orm each e&ercise #or should be "ept low to moderate' while the reps should be "ept high' and the rest periods between sets 2inter/set rest3 should be "ept relatively short! %# you are a beginner' per#orm > or ? beginner bodybuilding wor"outs on non/consecutive days' and build up to D non/consecutive training days! This allows your muscles time to recover and become accustomed to training! 5&perienced bodybuilders may train up to H days per wee" with a well designed program that targets dierent muscles each day! -se#ul tactics: .adders / sets o# increasing reps! ,upersets – per#orm two e&ercises that wor" opposing muscle groups without stopping! in a row without stopping! %t is possible and o#ten recommended to create one long superset with multiple pairs o# e&ercises! =urner sets / do all o# your wor" sets bac" to bac" with no rest! 5&tended sets / use one or more o# the #ollowing: eccentricsnegatives' isometric holds' rest/pause sets' partial reps' #orced reps' change o# positioning 2grip style' grip width' stance change' etc3 andor drop sets! 5ven higher reps than recommended in the bodybuilding wor"outs – use ladders' drop sets' or other tactics as needed! Iery slow reps – up to >E seconds up and >E seconds down uscular e&haustion wor" – per#orm at the end o# a wor"out 5mphasis on a muscle or muscle group – add speciali8ation e&ercises Koing through a strength training cycle / stronger muscles can use higher loads and generate more intense contractions! Kreat article on building mass through calisthenics / http:pccblog!dragondoor!comten/commandments/calisthenics/mass
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Owen Johnston – www!strengthcalisthenics!com ,trength training tactics/ ypertrophy with a #ocus on the nervous system: The goal is to per#orm slightly high sets o# low to moderate reps o# the most diicult compound 2multi/1oint3 movements that you can do with good #orm in each rep! The rest periods between sets should be 1ust long enough to allow you to practice (#resh)! An e&le number o# sets and reps #or strength training – ?/ sets o# >/H! Training #re4uency can be built up to a moderate amount! ultiple wee"ly sessions are viable since the muscles arent being wor"ed to complete e&haustion! As a rule' you are #ocusing on ingraining these intense movements into your nervous system! Kradually tighten up #orm! O# course' its still important to utili8e high rep sets #or warmups to gradually prepare the mind' muscles' and nervous system #or the hard wor" to come! -se#ul tactics: Pyramids 2sets o# decreasing reps3' grease the groove' high intensity interval training' s"ill wor" Techni4ue: Tension' bracing' breathing methods' laser #ocus' muscle synergy ,"ill training tactics: Aim #or neuromuscular eiciency! *ont thin" o# it as wor"ing out your muscles' but wor"ing on techni4ue! Ta"e slightly longer rest periods between sets than you would during strength training or bodybuilding' so that you can practice #resh! Aim #or technical per#ection each rep! Remember that strength is a s"ill$ *o not train to #ailure! %nstead' train to improve your neuromuscular eiciency! Iery use#ul tactic / (Krease the groove) 2synaptic #acilitation3: (,peci7city Q #re4uent practice success)/ Pavel Tsatsouline The (grease the groove) approach involves #re4uent' #resh practice o# an e&ercise or s"ill #or sub/ma&imal repetitions or intensity! Aim #or multiple sets spaced out throughout the day! -se this approach #or one or two s"ills or e&ercises' at most' in the same training cycle 2> or ? wee"s3!
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Owen Johnston – www!strengthcalisthenics!com
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