Resources
I got my start with the bodyweight fitness subreddit. I did the recommended routine for a few years. Of course, during school I wasn’t able to be very consistent, sometimes training only once or twice per week, taking off a month or two before getting back into it. Slowly I made progress as my body grew to meet new physical demands. Just getting your tendons to adjust can take 6 months. They update the routine regularly. Check out the FAQ.
With a little searching, you’re likely to come across Steven Low’s Overcoming Gravity.
“Commonly referred to by readers as an “exercise Bible,” Overcoming Gravity is a comprehensive guide that provides a gold mine of information for gymnastics and bodyweight strength training within its nearly 600 pages.”
Definitely a great resource with progressions, detailed descriptions, sample programs, injury prevention, and more.
Here’s a progression chart on Google Sheets from the book.
How To Progress In Calisthenics Fast
One of the main criticisms of calisthenics is that it’s difficult to make the exercises more or less challenging. With weightlifting you can increase or decrease weights.
- Negative reps (eccentric training)
- “An eccentric contraction is the motion of an active muscle while it is lengthening under load.” Wikipedia - Eccentric training
- Get ready for sore muscles (may need more recovery time)
- Pair this with an easier progression of the exercise
- Progressions
- “Calisthenics is all about changing and adapting the exercises to your current level of performance.”
- Change your lever, tuck, and angle
- If you can’t hold a movement for more than a few seconds, try an easier progression
- Unilateral training (archer)
- Archer movements bend one limb and leave the other straight
- Training one side greatly increases the load
- Workout tools
- Weighted vests and clothes
- Assistive resistance bands
- Downside is they don’t have the same support through the full range of motion
- Can combine bands with unilateral training