How many seconds should I aim for negative exercises like negative pull-ups, negative pistol squats, and negative dips? How long should each rep last?

Most people who want to start calisthenics make the same mistake: they try to do everything at once. Handstands. Muscle-ups. Front levers. Planche. Flows. They build a 2-hour program filled with advanced skills, only to burn out in a week. Here’s the hidden truth: simple scales beat complex plans every time. All you need is to work on the foundations and that will help with everything you want to achieve. There are NO masters without the basics. Your real “Day 1” is about mastering control of your own body with basics. That would Be: 1 Push (push up, dips or pike push ups) 1 Pull (pull ups, inverted rows) 1 Squat/Hinge (Squat, Glute Bridge, Nordic Curl or Sissy Squat) 1 Core (Hollow Body or Leg Raises) That's it, there is your workout. Do as many as possible 1 after the other, takes about 5 minutes. Now you have no excuse that there is no time to get your workout in. These aren’t “beginner” moves, they’re the foundation athletes never stop training. The only different is they get harder progressions or more focused on their goals. Consistency is the real breakthrough. One minute of hollow hold every day builds more momentum than a 3-hour grind once a week. Micro-wins like holding a crow pose, or kicking up to the wall for 3 seconds, stack up faster than you think. That’s why in the Masterbook we give you all the skill timelines and the progressions for all the biggest movement patterns. Start smaller. Build momentum. Celebrate every rep of progress. 👉 Comment SIMPLE if you want me to share a simple starter plan with you personally.

Getting stronger is amazing. But here’s the hard truth: if your body can’t move freely, that strength has limits. Mobility is what makes strength usable. It’s what lets you flow between movements, stay pain-free, and unlock advanced skills like levers, handstands, and flips. When I coached gymnastics and parkour, I saw this over and over: athletes who made mobility a priority progressed faster, stayed healthier, and looked smoother in their skills. Meanwhile, the ones who skipped it? Shoulder pain, stiff hips, aching wrists — progress stalled. Here’s a simple 2-minute daily routine you can try right now to get started: - Shoulders: 30 sec passive hang (use a chair or band for support if needed). - Hips: 30 sec deep squat hold (hold onto something if balance is tough). - Wrists: 30 sec wrist rocks or palm lifts on knees (or in cobra stretch if possible). Cycle through 3 rounds. Breathe deep, exhale into each position, and focus on relaxing tension. You can do this as a simple cooldown or a way to start the morning. It doesn’t take hours — just minutes — to start feeling more freedom in your body. 👉 What’s the one area holding you back right now — shoulders, hips, or wrists?

Archer squats 3*8 (each leg) Single leg deadlift 3*10 (each leg) Glute bridges 3*15 (each leg) Calf raises 3*15 (each leg) Also on whim, I tried reverse nordics. And surprisingly I was able to do its negatives and a few partial reps. I thought it was a long way till I got to them, and I could also do negatives of pistol squats without losing balance. These were quite new discoveries for me.

Most people know how to work out... but not how to actually program strength. Sets, reps, rest, overload — these are the levers that turn random training into consistent progress. Over years of coaching gymnastics, parkour, and Ninja Warrior athletes, I’ve seen one truth: the people who unlock muscle-ups, handstands, levers, and more aren’t just training hard… they’re training smart with a system. Here’s what we break down: ✅ How many sets & reps actually build strength vs. endurance ✅ The truth about progressive overload in calisthenics ✅ Splits vs. full-body training — when each makes sense ✅ Weighted calisthenics done right (and what not to overload) ✅ Sample 3-day & 4-day plans you can copy today If you keep winging it, you’ll spin your wheels. Too many reps → endurance, not strength. Too little rest → no progress. No plan → endless plateau. The full breakdown is covered inside the Masterclass + Masterbook (FREE right now in the Classroom). 💬 Question for you: Do you prefer full-body training or a split routine right now? ➡️ Comment “STRENGTH” below if you want it fully personalized strength program by booking a call.