How to create your first step in calisthenics

Ever Since I became a calisthenics coach I have noticed how hard it is for people to get into the flow of progressive overload in calisthenics.

Getting progressive overload in weight training is quite easy, right? you simply load more weight.

In calisthenics, it’s trickier and more elaborate. One exercise leads to a different exercise. For example - the pike push leads to the wall handstand push-ups and the wall handstand push-ups lead to the free handstand.

So, as you can understand a lot of variants are at stake. and each of them influences the central equation which is your level of strength

Let's elaborate on a few of the variants responsible for your progress in calisthenics:

1. Variation - the exercise you use in your training. It will alter as you get stronger.

2. Reps - How many reps you can execute for a specific variation.

3. Sets - How many times you can do a certain amount of reps for a specific variation.

The next question will be: 

How to combine all of them to create a decent weekly workout that will produce progress?

I guess you might be a little overwhelmed right now. So relax. You don’t need to understand all of that. That’s why coaches exist - to help you navigate easily in the fitness world

But the most important thing in calisthenics programming as I see is your starting point.

Generally, most people won’t start at their genuine level - makes them work too hard or too easy and get into a loop of non-progress. 

What I want to do right now is to give you the knowledge of how to pick your first step in calisthenics.

Let's work with the variations:

1. Reps: Calisthenics is a strength training method. So as a ground rule, you would like to work with low-reps sets. 5 reps a set will be your golden number.

2. Sets: 3-5 sets is the recommended range for an exercise.

3. Variation: Now after 1 and 2 the variation you gonna pick needs to stand hand to hand with those numbers. So choose the variation that allows you to do 5 reps with solid form for r 3-5 sets. Film yourself and compare your execution to guide videos of your favorite calisthenics athlete/coach.

Now that your starting is ready you can start your training.

Good luck!

Nimrod