Calisthenics
I've been practicing calisthenics since early August 2020. I started doing one hour per day, four days a week, then got up to six days a week for some vigorous months until I estabilized at five days a week, doing between 45' and 60'.
The important part is having the discipline to be consistent, and not miss a single day, unless absolutely necessary. You don't need to MAX OUT every day, but follow the progressions. Keep it up, and you'll see results in strength, elasticity, endurance and mood week after week.
You'll probably also end up wanting to eat better, because the days you don't, you're going to feel like shit.
Edit: As of December 2024 my training is very different. Since late 2022 I trained consistently four days a week (Mon, Tue, Thu, Fri) for 2½-3 hours, of which 30-40' belong to a warm up routine and a stretching (cool down) routine, which surround the main strength workout. Now I train three days a week (Mon, Wed, Fri) following that same layout.
Resources
YouTube
- FitnessFAQs
- GymnasticBodies
- Rubén López
- Hybrid Calisthenics
- The Kneesovertoesguy
- Strength Side
- Gymnastics Method
- Mark Bell
Books
- Urban Calisthenics, by Tee Major
- Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength 2nd Ed., by Steven Low
- Building the Gymnastic Body: The Science of Gymnastics Strength Training, 2008, by Christopher Sommer
- The Physics of Fitness: The Analysis and Application of Bio-mechanical Principles in Resistance Exercise (now called The Physics of Resistance Exercise) 2016, by Doug Brignole
- Periodization: Theory and Methodology of Training 6th Ed., by Tudor O. Bompa et al
- Supertraining 6th Ed., by Yuri V. Verkhoshansky and Mel C. Siff
Programmes
You can get Coach Sommer's training sheets from Library Genesis, but you didn't get that from me ;)
Other resources
- The Ultimate Guide to Gymnastics Strength
- Hughes, David C et al. “Adaptations to Endurance and Strength Training.” Cold Spring Harbor perspectives in medicine vol. 8,6 a029769. 1 Jun. 2018, doi:10.1101/cshperspect.a029769
- Soligard, Torbjørn et al. “How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury.” British journal of sports medicine vol. 50,17 (2016): 1030-41. doi:10.1136/bjsports-2016-096581
My program
Last time I had put a big table with a ton of exercises right here, but my training has been getting simpler and more consistent with time.
There are fundamental horizontal and vertical pushing and pulling exercises, isometric holds and leg exercises, along with mobility routines for each of them.
[TBD]