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CALISTHENICS ESSENCE E-BOOK

CALISTHENICS ESSENCE E-BOOK

€84.99Price

The book that serves as: textbook of exercise technique and progressions; instruction of how to create the workout program for skills, strength & endurance or street lifting; educational piece that covers important parts of the history of Calisthenics; guide to a strong mentality and how to be a friend and the coach to yourself as an athlete.

  • TABLE OF CONTENTS

    INTRODUCTION

     

    Foreword

     

    What calisthenics is about 

     

    History

    Before Youtube 1990s-2006 Golden times 2006-2013 Crisis of separation 2013-2018 Search for the essence 2018-…

     

    Categories of calisthenics

    Skills Strength & endurance Street lifting Bodyweight fitness

     

    WARM UP & TRAINING METHODS

     

    Warm up as a category

    What does it do?

    Quality over quantity

    Warm up example

     

    Warm up methods

    Full body warm up Motor activation for street lifting Breathing warm up Skills training warm up Dynamic stretching vs static stretching Foam rolling Post-activation potentiation

     

    Training methods and its practical usage

    Explanation of each method Application for building strength & bodybuilding (hypertrophy) Application for endurance Application for skills & technique

     

    How to mix everything 

     

    THE TECHNIQUE OF THE EXERCISES 

     

    Basics

    Pull up Push up Dip Squat and other lower body exercises  Plank Hollow body

     

    Statics

    Planche Front lever Handstand Back lever Human flag

     

    Power dynamics

    Muscle up One arm pull up Impossible dip Hefesto Front lever pull up Planche push up Handstand push up

     

    How do we progress from one progression to another

    Statics Power dynamics Basics

     

    CONDITIONING, BREATHING & MOBILITY

     

    Conditioning & functional training in calisthenics

    How to program the workout

     

    Breathing methods

    Strength & endurance 1RM and street lifting Statics Power dynamics

     

    Stretching & mobility

     

    CREATING THE WORKOUT PROGRAM 

     

    Programming

    What do we need to know before creating How to check your current level Programming principles How to know which routine or method to use Important things when training with the program What to focus on to make yourself happy What to start with How to create a relevant program How the program should be structured How do we monitor the progress How do we create the next program

     

    PSYCHOLOGY & APPROACH

     

    Psychology in calisthenics

    How to behave when creating the program for yourself You are your own psychologist  How to motivate & inspire yourself You are forever a student

     

    DIET & SUPPLEMENTATION

     

    Diet in calisthenics

    Is it worth focusing on Important things to know Everybody is different Neglecting the diet in calisthenics Supplements

     

    „Muscle-mind connection"

    Bodybuilding without heavyweights Listen & study your own body

     

    BASIC ANATOMY & PHYSIOLOGY PRINCIPLES

     

    Basics anatomy & physiology principles in calisthenics

    Energy resources & energy systems Slow-twitch vs Fast-twitch muscle fibers Nervous & ventilation systems adaptation

     

    HEALTH 

     

    Injuries in calisthenics

    How to stay injuries free What to do when you get injured  Rehab

     

    FINAL WORD 

     

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