Calisthenics Tip Day 21✅

Orfeas Onasis

12h • Community

To everyone wanting to learn skills📢

Almost everyone doing calisthenics wants to achieve some goal

But there are important steps to keep in mind, otherwise you'll end up repeating mistakes without realizing

How to achieve your skills as fast as possible

Find your goals🎯

If it's an easy skills like the handstand, L sit etc you can start training for that right now. These are mostly learning the skill/balance etc instead of actually building strength and having a training block for them specifically

Do train specifically for your goals, but

2. Train skills only if you're strong enough for them💪

Training for planche if you can't do a handstand push up, training for front lever if you can't muscle up etc. And you say "I can just train both at the same time". You're progress will be a lot slower, focus on getting at least pretty good at the easier skill before advancing to the harder one.

(Train 1 Pushing 1 Pulling skill)

3. Build your base🌲

This is technically "optional" but I think it's mandatory. Get to AT LEAST 40-50% of your bodyweight on weighted dips for reps and 30% of your bodyweight on weighted pull ups for reps. I call this building your tree (base). This allows many branches to grow (opportunities for skills and strength) and so allows for many leaves to flourish

You can train for front lever immediately once you reach 10 pull ups whatever, but your strength will be so specific to front lever, making you weak in other exercises. This is like building a thin base, 1 branch, with 1 or 2 leaves.

4. Skills + Weighted🏋️‍♀️

Once you can add 10-20% of your bodyweight on weighted dip/pull ups, then decide how much of your training you want to be skills depending on your priorities.

Right now you're somewhat strong, so you can dedicate a block of training (3-6 weeks) for 60-80% skills in order to achieve those skills and later decide what you want to do

Make sure you train specifically for the skills youre after e.g. train explosive pull ups, explosive weighted pull ups for muscle ups, instead of the slow bodybuilding technique

This is why I have so much emphasis on the 150KG Pull up, Dip and Squat total, to build this strong base of the tree, with many potential branches and leaves. Don't train legs if you don't want to but I want to be strong all around even if that means slower progress🌌

You choose how much of your training is going to be skills:

I got to 90% bodyweight dips and learnt the handstand push up in 3 days, and Im now training 50% skills 50% weighted for the next 6 weeks until my next block, where I'll decide what to work on next

And I have my skill goals set up like 5 clean HSPU in a row, explosive -> no-dip muscle ups

+Weighted stuff is just so cool and unique🧬

+The transeferability to almost any other exercise is unmatched. Dips -> any dynamic pushing

movement, Pull ups -> any dynamic pulling movement

Very few people in the fitness world are taking advantage of building a base with weighted calisthenics, so you can get ahead of them📈

Many people are about to start calisthenics, get ahead now. 1-2 YEARS before everyone else.

This is the Calisthenics Revolution

-Orfeas Onasis

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