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50 Things Nobody Tells You About Calisthenics
Jun 27, 2024
Lecture Notes: 50 Things Nobody Tells You About Calisthenics
General Overview
Calisthenics is Really Hard
More than just a training style; it's an entire skill.
Requires time and dedication.
Popular Gym Exercises Belong to Calisthenics
Includes push-ups, chin-ups, dips, lunges, squat jumps.
Common in PE classes and military boot camps.
Calisthenics in Training Programs
Most professional programs include at least one bodyweight exercise.
Pure Calisthenics Can Be Boring Initially
Limited exercise options at the start.
Equipment Enhances Training
Pull-up bars, low bars, parallel bars, TRX systems.
Basic Fitness Level Required
Total body control and advanced core strength needed.
Difficult for Overweight Individuals
Harder to control body weight; very rewarding when progress is made.
Tests Relative Strength
Strength compared to body weight (as opposed to absolute strength with weights).
Training Principles
Muscle Activation Similar to Weights
Muscles can't tell the difference between moving bodyweight or a loaded barbell.
Progressive Overload Applies
Must progressively increase exercise difficulty to gain strength.
Modified Exercises Are Tools, Not Goals
E.g., push-ups on knees, assisted chin-ups should be transitioned to full versions.
Advanced Techniques
Eccentric Contractions Important
Greater force produced during muscle lengthening; use “negatives”.
Mechanical Disadvantages for Progression
E.g., single arm or single leg exercises.
Eventual Exercise Limit
Will hit an upper limit with calisthenics exercises.
Using External Loads as a Solution
Consider weights for dips, chin-ups, lunges to increase difficulty.
Challenges in Training Legs
Limited options past single-leg squats.
Routine and Recovery
Rest and Recovery Similar to Weight Training
48-72 hours of rest needed; muscles treated the same.
Basic Split Routines
Use lower/upper body splits due to exercise limitations.
Nutrition Remains Same
Same nutritional needs as weightlifting.
Core Training Incorporated
All exercises inherently engage the core.
Additional Tips
Mental Health Benefits
Outdoor training improves mental health (sunlight, natural environment).
Need for Discipline
Often training alone outdoors requires higher self-motivation.
Ballistic and Plyometric Exercises
Squat jumps, ballistic push-ups improve power.
Maximum Velocity Training
Improves muscle fiber activation.
Functional Training at Its Best
Natural movement patterns improve athleticism and mobility.
Focus on Small Adjustments
Adjusting hand grips, body mechanics to optimize exercises.
Warm-Up is Crucial
Proper warm-ups necessary to prevent injuries and maximize performance.
Realistic Expectations
Training isn’t as glamorous as social media portrays.
Intensity Control
Train with the same discipline and intensity as with weights, without overtraining.
Fat Loss and Body Composition
Promotes greater fat loss due to large compound movements.
Huge Back Development
Pull-ups and chin-ups primary exercises for back growth.
Master Dips for Chest Development
Like other exercises, dips are essential for chest growth.
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