• SAPIEN TRAINING

STAYING STRONG FOR CALISTHENICS

THE WORKOUT BELOW WILL HELP YOU KEEP THAT FOUNDATION STRENGTH WE'VE WORKED ON, AND ENSURE YOU DON'T LOSE ANY PROGRESS IF YOU'RE STRUGGLING TO FIND THE TIME TO DEVELOP YOUR SKILLS.


TRY THIS WORKOUT A MINIMUM OF TWICE A WEEK, WITH A DECENT WARM UP BEFOREHAND.

THE EXERCISES

  • PULL UPS (VARIATIONS ALLOWED)

  • PUSH UPS (VARIATIONS ALLOWED)

  • HOLLOW BODY

  • DISH WORK

  • PISTOL SQUATS (VARIATIONS ALLOWED)


THE FORMAT (3- 5 X 3 - 5)

Quality trumps quantity EVERY time, so I'd rather you focussed on correctly executing the move (with the greatest range of motion attainable) rather than hammer yourself towards tendonitis.


SETS

Beginners- 3 sets

Intermediate- 4 sets

Advanced- 5 sets


REPS

Beginners- 3 sets

Intermediate- 4 sets

Advanced- 5 sets


So you're average beginner workout would be 3 reps x 3 sets PULL UPS, 3 reps x 3 sets PUSH UPS, 3 reps x 3 sets PISTOL SQUATS etc etc...

Intermediate working on 4 sets x 4 reps, advanced 5 reps x 5 sets.


The primary reason for the low repetitions is so you can focus on the quality of the exercise rather than the intensity.


WORK:REST RATIO

Set the timer for 3-5 minutes, and start the exercise at the beginning of every minute.

Start on the minute, every minute.

Assuming good controlled technique, that should take you around 15-25s per set, leaving you 35-45s recovery before you go again.

That way each exercise should take between 3-5 minutes, and assuming you do all exercises that's only a 30min workout. If you're currently questioning my maths the extra 5 minutes is for the other leg in Pistol Squats...

PUSH UPS

Quality first, quantity second. Focus on maintaining & developing your PUSH strength with high quality Calisthenics Push Ups. Personally i'd avoid fancy push ups (Archers, Diamond etc) for now until you

  • NEUTRAL SPINE

  • HANDS UNDER ELBOWS (NOT SHOULDERS)

  • ELBOWS TIGHT TO YOUR SIDES

  • PELVIS POSTERIORLY ROLLED (TAIL TUCKED IN)

  • CORE TIGHT, KNEES LOCKED



PULL UPS

Grab a bar, warm up your hang work (a few scapula pulls & eccentric Pull Ups should do the trick) and start the timer!

If you're struggling with Pull Ups you can hitch a band to the bar, but keep your tight body posture!

  • HANDS JUST PAST SHOULDER WIDTH

  • OVERHAND GRIP

  • SQUEEZE AND PULL YOUR SHOULDER BLADES DOWN YOUR BACK

  • CHEST TO BAR

  • KEEP THE BODY TIGHT, FEET SQUEEZED AND CORE ENGAGED



PISTOL SQUAT

Doesn't matter what level you're at with the Pistol Squat, whether it's the advanced full range Pistol or the beginners chair Pistol. Choose your level, set the timer, and focus on developing that quality technique.


You can raise your heel if you need help with your range of motion, and use a band if you need help with the strength.

  • HIP/KNEE/ANKLE ALIGNED

  • BEST NEUTRAL SPINE YOU CAN GET

  • AS LOW AS YOU CAN GO

  • HANDS IN MOCK PISTOL (ESSENTIAL)

  • DON'T FORGET THE OTHER SIDE


HOLLOW BODY

  • START LAYING ON YOUR BACK, ELBOWS BY YOUR EARS, PALMS TURNED IN

  • MAKE A GAP UNDER YOUR LUMBAR SPINE BY PUSHING YOUR NAVEL UP

  • CRUSH THE GAP WITH FIRM CORE TENSION

  • SQUEEZE THE FEET, LIFT THE THIGHS WHILE LIFTING YOUR SHOULDERS TOO



DISH WORK

Apologies for the picture, this guys a dick and can't get his technique right for the photo...

  • START LAYING ON YOUR FRONT, ARMS OUTREACHED, PALMS IN

  • LONG ARMS & LEGS, FEET SQUEEZED & TOES POINTED

  • ARCH YOUR BACK SO YOUR BELLY BUTTON LEAVES THE FLOOR

  • PRESS THE NAVEL DOWN, AND LIFT YOUR THIGHS & CHEST WHILE SQUEEZING YOUR SCAPULA TO DRIVE YOUR THUMBS UP


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