Calisthenics Fundamentals

Calisthenics Fundamentals2018-12-07T19:19:49+00:00

Project Description

Dave Mace performs a pull-up

Calisthenics is known for it’s high level feats of strength and skill.

However, even the strongest calisthenics athletes have had to work on the fundamental movement patterns.

Our calisthenics fundamentals program is designed to make you strong! It focuses on the basic movement patterns to strengthen your muscles and joints.

The horizontal movement patterns are suitable for any level, the vertical movement patterns have stricter requirements.

Our fundamentals program can either be attended in person at our Sydney Calisthenics Classes or through Online Training.

A Program Built on Progressions

In calisthenics we have the concept of reaching progression level.

This is when you hit the required number of reps and sets with good form.

Once you reach this, you move onto the next progression.

The MP Calisthenics Fundamentals program is built on progression.

Calisthenics Fundamentals Progressions

Click to download a pdf of our progressions

Horizontal Movement Patterns

Horizontal movement patterns are exercises where the body is horizontal to the ground; it covers the following progressions:

Horizontal Push

From standing push-ups, all the way through to advanced one arm push-ups.

The primary muscles used for these progressions are the triceps, front delts and the pecs.

More stabilisation of the core is required in the more difficult progressions.

Squats

From bodyweight squat through to to pistol squat and beyond.

The squats work your quads, glutes, hamstrings and even your calves.

The later progressions require one leg stabilisation, which is essential for injury prevention.

We include the squat progressions in both the horizontal and vertical movement patterns.

Horizontal Pull

From standing rows through to one arm rows.

The row primarily works your rhomboids, biceps, lats and rear delts.

Later progressions require more core stabilisation.

Horizontal Anterior Chain

From tucked hollow body hold through to the dragon flag.

The anterior chain is the muscles at the front of your body; in particular these target your abs and hip flexor.

Horizontal Posterior Chain

From a short bridge through to one arm straight bridge and beyond.

The posterior chain is the muscles at the back of the body; in particular these work your hamstrings, glutes and spinal muscles.

Strength

The strength session is 5 sets of 5 reps or 30 seconds and is designed to build the most strength.

Hypertrophy

The hypertrophy session is 3 sets of 10 or 45 seconds and is made for building muscle and joint strength.

This workout is the same movement patterns as the strength class only with 3 sets of 10 reps or 45 second holds.

Vertical Movement Patterns

Vertical movement patterns are exercises where the body is vertical to the ground; it covers the following progressions:

Vertical Pull

From a flex hang and getting your first chin-up, all the way through to a one arm pull-up!

The primary muscles used for the vertical pulling pattern are the biceps, lats and rear delts.

Later progressions require more core stabilisation.

Vertical Push

From decline push-ups* through to wall handstand push-ups and beyond.

The primary muscles used for the vertical pushing patterns are the front and lateral delts, and triceps.

Vertical Anterior Chain

From hanging knee raises through to one leg toes to bar.

The primary muscles used in the anterior vertical chain pattern are the abs and hip flexors.

Vertical Posterior Chain

From headstand knee raises** through to press to handstand.

The primary muscles used in the vertical posterior chain are the spinae erector, glutes and front delts.

* If you can’t yet do full push-ups, you can continue working on elevated push-ups during this workout.

**Not everyone wants to do headstands, so we do offer an alternative if this is the case.

Strength

In order to do this workout you must be able to hold yourself at the top of a pull-up bar with an underhand grip for at least 5 seconds.

If you can’t yet do this, work on the horizontal strength and that will build the strength to do so.

Hypertrophy

In order to do this workout you must be able to perform at least 5 chin-ups in a row.

This workout is the same movement patterns as the strength class only with 3 sets of 10 reps or 45 second holds.

Don’t worry if you can’t perform 10 reps of any of the above exercises, we’ll build you up to it.

I’m an advanced calisthenics athlete, am I too strong for the calisthenics fundamentals?2018-06-17T16:54:56+00:00

Absolutely not! One of the big things we push at MP Calisthenics is that the fundamentals should be performed by all levels. Even if you can perform muscle-ups, human flags etc, you should still work on the fundamentals. The advanced moves can be very taxing on the joints; the fundamentals will strengthen your joints and help prevent injury.

I’m a beginner, is the calisthenics fundamentals program suitable for me?2018-06-17T16:55:32+00:00

Yes, our calisthenics fundamentals are suitable for all levels. However, you may not yet be strong enough for some of the vertical movement pattern workouts.