It is made to show you how, teach you what, explain you when and help you with why. This is a complete guide on how to proceed with calisthenics, how to create the workout program and what you need to consider in order to succeed with your goals.
CALISTHENICS ESSENCE E-BOOK
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