Calisthenics Fundamentals

Calisthenics Fundamentals2018-06-22T16:18:00+00:00

Project Description

Dave Mace performs a pull-up

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

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

At MP Calisthenics, our fundamental calisthenics program covers 4 workouts.

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.

Horizontal Movement Patterns

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

  • Push-ups – Wall push-ups through to one arm push-ups
  • Squats – Bodyweight squat through to to pistol squat and beyond
  • Rows – Standing rows through to one arm rows
  • Hollow body hold – Tucked hollow body hold through to dragon flags
  • Straight bridges – short bridge through to one arm straight bridge and beyond

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:

  • Pull-ups – Flex hang through to a one arm pull-up
  • Squats – Bodyweight squat through to to pistol squat and beyond
  • Handstand push-ups – Full push-ups through to handstand push-ups and beyond *
  • Hanging leg raises – Hanging knee raises through to one arm feet to bar
  • Handstand leg raises – Headstand knee raises through to press to handstand **

* 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.