8d ā¢ Training šŖ
š§© Adding Calisthenics Skills Training (Without Overtraining)
A lot of people want to learn skills like handstands, front levers, planche, or muscle-upsā¦
but they get stuck on where these fit in a normal workout.
If you already train 3ā5 days a week, this is the missing piece.
The key is understanding that not all skills are trained the same way.
ā
There Are 2 Types of Calisthenics Skills š§ šŖ
1ļøā£ Technique-based skills
These fail because of balance, coordination, and body control ā not because your muscles give out.
Examples
ā¢ Handstand
ā¢ Balance-based movement skills
If you can support your weight on straight arms, you are strong enough to start.
How to train them
ā¢ Train them often
ā¢ Short sessions are fine
ā¢ You can do them before workouts, after workouts, or between sets
ā¢ Frequency > intensity
The handstand gets better the more often you practice being upside down.
ā
2ļøā£ Strength-based skills
These fail because your muscles literally cannot hold the position anymore.
Examples
ā¢ Front lever
ā¢ Planche
ā¢ Back lever
ā¢ Human flag
These follow strength training rules.
How to train them
ā¢ Pick the hardest progression you can hold
ā¢ Hold it to near-max effort
ā¢ Rest 24ā48 hours before training that skill again
ā¢ Progress the hold or the difficulty over time
If the skill relies on muscle strength, it must be treated like strength training.
ā
Where Skills Fit in Your Workout š§©
Every workout needs one main goal.
If a strength-based skill is your priority
ā¢ Do it at the start of your workout
ā¢ Train it when the target muscles are fresh
ā¢ Everything else becomes accessory work
Example
Planche day = shoulders first
Front lever day = back + core first
If a technique-based skill is your priority
ā¢ You can train it on almost any day
ā¢ It doesnāt need full recovery
ā¢ It pairs well with rest periods or warm-ups
Thatās why handstands can be trained way more often.
ā
The Big Mistake š«
Trying to train too many main skills at once.
You can work on multiple things, but only one goal gets your best energy.
Everything else supports it.
More goals = less progress on each one.
ā
Simple Rule to Remember š
ā¢ Technique skills ā practice often
ā¢ Strength skills ā train hard, then rest
ā¢ One main goal per workout
ā¢ Everything else supports the main goal
If you want help deciding which skill to prioritize right now, drop it below š
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š§© Adding Calisthenics Skills Training (Without Overtraining)
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Master bodyweight strength, skills like handstands & muscle-ups. Build strength, movement, and control while unlocking your full potential! šŖš„
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