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CALISTHENICS ESSENCE E-BOOK

It is made to show you how, teach you what, explain you when and help you with why. This is a complete guide on how to proceed with calisthenics, how to create the workout program and what you need to consider in order to succeed with your goals.

CALISTHENICS ESSENCE E-BOOK

$89.99Price
  • TABLE OF CONTENTS:

    INTRODUCTION 

    Foreword

    What calisthenics is about 

    History

    • Before Youtube 1990s-2006
    • Golden times 2006-2013
    • Crisis of separation 2013-2018
    • Search for the essence 2018-…

    Categories of calisthenics

    • Skills
    • Strength & endurance
    • Street lifting
    • Bodyweight fitness

    WARM UP & TRAINING METHODS

    Warm up as a category

    • What does it do?
    • Quality over quantity
    • Warm up example

    Warm up methods

    • Full body warm up
    • Motor activation for street lifting
    • Breathing warm up
    • Skills training warm up
    • Dynamic stretching vs static stretching
    • Foam rolling
    • Post-activation potentiation

    Training methods and its practical usage

    • Explanation of each method
    • Application for building strength & bodybuilding (hypertrophy)
    • Application for endurance
    • Application for skills & technique 
    • How to mix everything 

    THE TECHNIQUE OF THE EXERCISES 

    Basics

    • Pull up
    • Push up
    • Dip
    • Squat and other lower body exercises 
    • Plank
    • Hollow body

    Statics

    • Planche
    • Front lever
    • Handstand
    • Back lever
    • Human flag

    Power dynamics

    • Muscle up
    • One arm pull up
    • Impossible dip
    • Hefesto
    • Front lever pull up
    • Planche push up
    • Handstand push up

    How do we progress from one progression to another

    • Statics
    • Power dynamics
    • Basics

    CONDITIONING, BREATHING & MOBILITY

    Conditioning & functional training in calisthenics

    • How to program the workout

    Breathing methods

    • Strength & endurance
    • 1RM and street lifting
    • Statics
    • Power dynamics

    Stretching & mobility

    CREATING THE WORKOUT PROGRAM 

    Programming

    • What do we need to know before creating
    • How to check your current level
    • Programming principles
    • How to know which routine or method to use
    • Important things when training with the program
    • What to focus on to make yourself happy
    • What to start with
    • How to create a relevant program
    • How the program should be structured
    • How do we monitor the progress
    • How do we create the next program

    PSYCHOLOGY & APPROACH

    Psychology in calisthenics

    • How to behave when creating the program for yourself
    • You are your own psychologist 
    • How to motivate & inspire yourself
    • You are forever a student

    DIET & SUPPLEMENTATION

    Diet in calisthenics

    • Is it worth focusing on
    • Important things to know
    • Everybody is different
    • Neglecting the diet in calisthenics
    • Supplements

    „Muscle-mind connection"

    • Bodybuilding without heavyweights
    • Listen & study your own body

    BASIC ANATOMY & PHYSIOLOGY PRINCIPLES

    Basics anatomy & physiology principles in calisthenics

    • Energy resources & energy systems
    • Slow-twitch vs Fast-twitch muscle fibers
    • Nervous & ventilation systems adaptation

    HEALTH 

    Injuries in calisthenics

    • How to stay injuries free
    • What to do when you get injured 
    • Rehab

    FINAL WORD 

calisthenics
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