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Introduction:
Hello, calisthenics enthusiasts! Welcome to my blog, where we explore the world of bodyweight training. I’m Andry Strong, and today I’ll guide you through the essentials of training basic strength in calisthenics. By the end of this post, you’ll know how to create your own training plan, work out more consciously, and avoid common pitfalls. We’ll cover how to train, which exercises to perform, how many sets and reps to do, how to split workouts during the week, and when to start learning new skills.
Requirements:
Before starting to train basic strength in calisthenics, it’s essential to identify your current level:
- Level I: Complete beginner (unable to do a pull-up or push-up).
- Level II: Beginner (able to do at least five pull-ups and 10-20 push-ups).
- Level III: Intermediate (able to do 10-15 pull-ups and 30-40 push-ups).
- Level IV: Advanced (able to do 15+ pull-ups and 40+ push-ups).
Muscles Worked:
- Primary: Shoulders, chest, back, core.
- Secondary: Biceps, triceps, glutes, legs, stabilizing muscles.
Benefits:
- Strength Development: Builds overall body strength, focusing on upper body and core.
- Improved Muscle Control: Enhances control and coordination, crucial for advanced calisthenics moves.
- Increased Endurance: Boosts muscular endurance, allowing for longer and more intense workouts.
- Functional Fitness: Improves functional strength and body mechanics, useful for various physical activities and sports.
Step-by-Step Guide
Level I: Complete Beginner
Overview: For complete beginners, focus on light basic exercises to strengthen the muscles and increase body control. This foundation is crucial before moving on to more advanced calisthenics skills.
Exercises for Pull Strength:
- Australian Pull-Up
- Pull-Up with Resistance Band
- Negative Pull-Up
- Scapula Pull-Up
Exercises for Push Power:
- Kneeling Push-Up
- Incline Push-Up
- Hybrid Push-Up (slowly down with straight legs, then stand on knees and push up)
Exercises for Core Muscle:
- Knee Raises to 90 Degrees
- Crunches
- Knee Raises to Chest
- Almost Plank Knee to Chest (one by one)
Exercises for Leg Muscle Strengthening:
- Bodyweight Squat
- Lunges Walk
- Calf Raises
- Step-Ups on the Box
Workout Routine:
- Frequency: 3 times a week
- Duration: 45-60 minutes
- Sets and Reps: 3-4 sets per exercise, 10-15 reps for easier exercises, 6-10 reps for harder exercises
- Focus: Maximum technique, avoid working to failure
- Stretching Routine: 10-15 minutes after each workout
Stretching and Recovery: Stretching after workouts helps improve flexibility and recovery. Use a foam roller to relax your muscles and alleviate pain.
Level II: Beginner Athlete
Overview: For beginner athletes who can already do pull-ups and push-ups, focus on increasing strength, body control, and repetition numbers.
Exercises for Pull Strength:
- Pull-Up
- Chin-Up
- 90-Degree Hold
- Australian Pull-Up with Pause (3 seconds at the top)
- Australian Pull-Up (feet elevated on a box)
Exercises for Push Power:
- Regular Push-Up
- Close Hand Push-Up
- Slow Push-Up (2 seconds down, 2 seconds up)
- Dips on Parallel Bars
- Dips with Resistance Band
Exercises for Core Muscle:
- Knee Raises to Chest
- Tuck L-Sit Hold on the Horizontal Bar
Exercises for Leg Muscle Strengthening:
- Bodyweight Squat
- Lunges Walk
- Calf Raises
- Step-Ups on the Box
Workout Routine:
- Frequency: 3 times a week
- Duration: 60-75 minutes
- Sets and Reps: 3-4 sets per exercise, 6-15 reps depending on the exercise
- Focus: Increase strength, body control, and repetition numbers
Stretching and Recovery: Stretching after workouts helps improve flexibility and recovery. Use a foam roller to relax your muscles and alleviate pain.
Level III: Intermediate Athlete
Overview: At this level, you can start learning beginner calisthenics skills because you already have the strength and body control needed. Your body is now ready to take on more challenging exercises.
Beginner Skills to Learn:
- L-Sit
- Back Lever
- Human Flag
- Headstand
- Elbow Planche
- Bent Arm Planche
- Handstand
Exercises for Pull Strength:
- Wide Pull-Up
- Slow Pull-Up with Pause (3 seconds at the top)
- Chest-to-Bar Pull-Up
Exercises for Push Power:
- Pike Push-Up
- Wide Push-Up
- Tricep Extension
Exercises for Core Muscle:
- Leg Raises to Bar
- Straight Body Raises
Workout Routine:
- Frequency: 4 times a week
- Duration: 90 minutes
- Split Workout: Focus on one skill per workout, alternating skills throughout the week
- Stretching Routine: 10-15 minutes after each workout
Detailed Workout Example:
- Day 1:
- Skill Training: Back Lever Routine (30-40 minutes)
- Skin the Cat: 3 sets of 5 reps
- Tuck Back Lever Hold: 3 sets of 10-15 seconds
- Advanced Tuck Back Lever Hold: 3 sets of 10 seconds
- Pull Strength Exercises:
- Weighted Pull-Up: 4 sets of 6-8 reps
- Slow Pull-Up with Pause: 3 sets of 6-8 reps
- Towel Pull-Up: 3 sets of 5 reps
- Skill Training: Back Lever Routine (30-40 minutes)
- Day 2:
- Skill Training: Handstand Routine (30-45 minutes)
- Wall Handstand Hold: 3 sets of 30 seconds
- Freestanding Handstand Attempts: 5 sets of 10-15 seconds
- Push Strength Exercises:
- Pike Push-Up: 4 sets of 8-10 reps
- Clap Push-Up: 3 sets of 10 reps
- Triceps Extension: 3 sets of 8-10 reps
- Skill Training: Handstand Routine (30-45 minutes)
Stretching and Recovery: Stretching after workouts helps improve flexibility and recovery. Use a foam roller to relax your muscles and alleviate pain.
Level IV: Advanced Athlete
Details:
At the advanced level, you can start learning hard skills such as the planche, front lever, and muscle-up. It is essential to have sufficient strength to perform these exercises with perfect technique, which is why they are not recommended at earlier stages. Adding extra weight to your exercises helps build strength further.
Advanced Skills to Learn:
- Planche
- Handstand Pushup
- Front Lever
- Muscle-Up
Exercises with Extra Weight:
- Weighted Pull-Up
- Weighted Dips
- Weighted Push-Ups
Workout Routine:
- Frequency: 4-5 times a week
- Duration: 1.5-2 hours
- Split Workout: Focus on one or two skills, alternating skills and basic exercises throughout the week
- Recovery: Ensure proper recovery between workouts, including rest, nutrition, and hydration
Workout Structure: Alternate between skill training and basic strength exercises. Ensure proper form and avoid rushing through progressions. Recovery is crucial, so incorporate rest days, proper nutrition, and hydration into your routine.
By following these guidelines and consistently practicing, you can achieve impressive calisthenics skills and build superhuman strength.
Conclusion:
Consistent practice and a structured training plan are key to mastering calisthenics skills. Train regularly, follow these steps, and focus on improving your strength, control, and technique. If you enjoyed this tutorial and found it helpful, give it a thumbs up, leave a comment, and stay tuned for more content. Don’t forget to follow me on Instagram for updates on my app and more calisthenics tips.
Ready to elevate your calisthenics skills? Watch the full tutorial video: Calisthenics Strength Training Tutorial
If you read through all of this and found it helpful, but still would like that extra help – an exact path to follow – then for sure my Andry Strong Academy app will be of invaluable use to you. In it, there are 5 full calisthenics programs, of increasing difficulty, with entire workout sessions in each. The programs are designed to last 12 weeks and each day is planned for you. Specific exercises, sets, and reps are already laid out for you. Each exercise within a session has video description as well as form cues, leaving no guesswork. If you are truly committed to learning calisthenics, then getting started on one of these programs is for you.