Calisthenics Training Programs

Calisthenics Training Programs
Workouts from remedial through advanced

Authored and published by Owen Johnston
This book is part of my full guide, also available for free at my website:
www.bodyweight.biz
Owen Johnston https://www.youtube.com/bodyweightbiz
Copyright Information
Calisthenics Training Programs - workouts from remedial through advanced

Fitness Instruction, 5th Edition
Authored and published by Owen Johnston
Edited by T.O.D. Johnston
Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License - http://creativecommons.org/licenses/by-nc-nd/3.0/
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. Its slow.
Its methodical. Its exhausting. We dont all have the stomach for it. - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/
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Disclaimer
This book is intended for people of good health and physical condition. The training
methods and advice in this book may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
book should in any way be taken as medical advice or a substitute for medical advice. Also,
this book should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this book, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this book.
Lastly, this book is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This book is intended primarily to be a supplement to, not a replacement for, formal
training.
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Table of Contents
Calisthenics Programs - - 7
workouts from remedial through advanced
Calisthenics Progressions - 133
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Calisthenics Programs Remedial Through Advanced

Training tactics included
This article contains workout programs for beginners, as well as for intermediate and
advanced athletes. There are various types of programs covered, including skill work, strength
training, bodybuilding, and weighted calisthenics. There are dozens of separate workouts!
Visit my YouTube channel to view my training videos and playlists:

https://www.youtube.com/bodyweightbiz
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Table of contents
Introduction:
Ditch the gym! - 9
Training programs:
Remedial calisthenics training program - 11
Strength training programs - 17
Bodybuilding programs - 21
Skill training programs - 29
Abbreviated calisthenics programs - 35
Bodyweight + sandbag programs - 41
Weighted calisthenics programs - 65
Poor Man's Strength Training programs - 83
Karate Training programs (guides included) - 93
Additional Information:
Example workouts - 125
Training tactics - 129
(For bodybuilding, strength, and skill)
Calibrating exercises and workouts - 131
(Tougheners, regressions, drop sets, equipment)
8
Ditch the gym build strength and muscle with your own bodyweight!
Getting your ass away from the gym is probably the number one thing you can do to
start kicking your gains up a notch.
Paul Wade, Convict Conditioning 2: Advanced Prison Training Tactics for Muscle
Gain, Fat Loss and Bulletproof Joints
Before joining a gym or buying expensive exercise equipment, look at what you already
have available to you in your neighborhood. With creativity, just your own bodyweight, and
the right training progressions, you can get in a challenging workout any place. You can train
in your own home, yard, or a local park.
Calisthenics exercises range from very easy to very challenging, depending on how you
change the leverage and position of the exercise. There is potentially an endless number of
exercises you can perform. Calisthenics is also very minimalist. You need nothing beyond an
overhead bar for pullups, a wall, and a table, which can be found in your environment. If an
overhead bar isnt available, think outside the box. Playground equipment, low sturdy tree
branches, hand rails on walkways, and even a door may suffice.
Progression with weight training is simple; add weight to the bar as you get stronger.
With bodyweight training, you have to change the exercise itself to make it easier or harder. A
well designed bodyweight training progression will gradually go from easy exercises to very
hard.
It is important to take at least one day off from training each week. A physical activity
that is not too taxing, such as walking or stretching, is still fine on days off. Schedule a deload
week after every 4-6 weeks, or more frequently if needed, to recover and rebuild. You can use
one or more deload protocols or just take an active rest week. In either case, focus on
mobility work and therapeutic modalities.
Deload protocols include but are not necessarily limited to:

Less volume (sets / reps), less frequency (training days per week), less intensity
(regressions of any kind), less variety (less exercises)
Active rest:
Ideas include but are not limited to pickup games of your favorite athletic sport, taking
a Yoga class, getting in some light walking, and yard work or household chores. If you're in
good physical condition and accustomed to a high workload, you can build up to training 6
days per week while still engaging in an athletic sport. Of course, in this case, it is even more
important to pay attention to your body. Get plenty of sleep and quality nutrition.
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Remedial calisthenics training program
This program is intended for athletes coming in from a sedentary lifestyle, coming back
from an injury, or who are beginners to calisthenics. Perform one workout per day. Take a day
off between workouts if needed. It is recommended to do at least some light walking and/or
stretching on off days.
Beginner training cycle

Week 1:
Monday Lower body workout
Tuesday off
Wednesday off
Thursday Pushup workout
Friday off
Saturday light activity of choice (yoga, pickup game of basketball, etc)
Sunday off
Week 2:
Monday Abdominal workout
Tuesday off
Wednesday off
Thursday Pullup workout
Friday off
Saturday light activity of choice (yoga, pickup game of basketball, etc)
Sunday off
Recommended training cycle

Perform each week:
Monday Lower body workout
Tuesday Pushup workout
Wednesday off or light activity of choice
Thursday Abdominal workout
Friday Pullup workout
Saturday light activity of choice
Sunday off
You are ready for the beginner strength program when you are able to meet the
progression goals for jackknife squats, wall pushups, incline planks, seated knee tucks, and
standing pulls. Progression goals are listed in each workout.
I have plenty of video playlists on DIY training equipment, training with repurposed
materials, and more on my YouTube channel
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Remedial lower body workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence in squats
- 2 seconds down, 1 second pause in the bottom position, and 2 seconds up. Take an active
rest of 1 to 3 minutes between sets. Dont simply sit down - shake your legs out, walk around,
get a cold drink, whatever - keep moving.
After you warm up and stretch, start with the first exercise in the lower body
progression. Hold it as long as you can without discomfort. Add a few seconds of hold time
each lower body workout. After you meet the progression goal, move up to shoulderstand
squats in the next workout. Start with the beginner goal, and add a set the next time you
perform the workout. Try to add at least 2 repetitions to each set, each week. Once you meet
the intermediate goal, add a third set the next time you perform the workout. Add a few
repetitions each week. Once you meet the progression goal for shoulderstand squats, move up
to wall sit the next time you perform this workout. Try to add at least a few seconds each week
until you reach the progression goal, then move onto jackknife squats the next time you work
your lower body. Go through the same process of adding sets and reps until you reach the
progression goal for jackknife squats.
1.) Walking or low intensity interval training 5 to 10 minutes

2.) Stretches for hamstrings, thighs, ankles, and hip flexors 5 to 10 minutes
3.) Remedial lower body progression
I. Shoulderstand
Beginner goal: Hold for 10 seconds
Intermediate goal: Hold for 30 seconds
Progression goal: Hold for 1 minute
II. Shoulderstand squats

Progression goal: Hold for 1 minute
III. Wall sit

Advanced goal: Hold for 1 minute
IV. Jackknife squats

Beginner goal: 1 set of 10 repetitions
Intermediate goal: 2 sets of 25 repetitions
Advanced goal: 3 sets of 40 repetitions
4.) Lower body mobility work with deep breathing for 2-3 minutes (emphasis on hip flexors,
ankles, hamstrings)
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Remedial pushup workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence in
pushups - 2 seconds down, 1 second pause in the bottom position, and 2 seconds up. Take an
active rest of 1 to 3 minutes between sets. Dont simply sit down - shake your arms out, walk
around, get a cold drink, whatever - keep moving.
If you are new to the pushup progression, start with the beginner goal, and add a set
the next time you perform the workout. Try to add at least 2 repetitions to each set, each week.
Once you meet the intermediate goal, add a third set the next time you perform the goal.
1.) Warmup 5-10 minutes of walking or low intensity interval training

2.) Shoulder circling, shoulder stretches, wrist stretches 5 minutes
3.) Wall pushups
Progression goal: 3 sets of 50 repetitions
4.) Upper body mobility work with deep breathing 2-3 minutes, and an emphasis on the
shoulders
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Remedial abdominal workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence when
performing seated knee tucks - 2 seconds in, 1 second pause in the top position, and 2 seconds
down. Take an active rest of 1 to 3 minutes between sets. Dont simply sit down - stretch, walk
around, get a cold drink, whatever - keep moving.
If you are new to planks, start with at least the beginner goal for incline plank, and add
at least a few seconds each time you perform the workout. Once you meet the intermediate
goal, add a second set to this exercise the next time you perform the workout. Once you meet
the advanced goal for incline planks, you are ready for more advanced progressions.
If you are new to the leg raise progression, start with the beginner goal, and add a set
the next time you perform the workout. Try to add at least 2 repetitions to each set, each week.
Once you meet the intermediate goal, add a third set the next time you perform the workout.
Once you meet the advanced goal for seated knee tucks, you are ready for the next exercise in
the leg raise progression.

2.) Abdominal stretches with deep breathing for 5 minutes - twists; seal stretch; forward,
back, and side bends
3.) Incline plank
Beginner goal: 10 seconds
Intermediate goal: 30 seconds
Progression goal: 2 sets of 30 second holds
4.) Seated knee tucks
5.) Abdominal stretches with deep breathing for 2-3 minutes
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Remedial pullup workout
Dont rush through your reps or cheat - use good form! Use a 2-1-2 cadence - 2
seconds pull, 1 second pause in the bottom position, and 2 seconds back. Take an active rest of
1 to 3 minutes between sets. Dont simply sit down - shake your arms out, walk around, get a
cold drink, whatever - keep moving.
If you are new to the pullup progression, start with the beginner goal, and add a set the
next time you perform the workout. Try to add at least 2 repetitions to each set, each week.
Once you meet the intermediate goal, add a third set the next time you perform the workout.
Once you meet the advanced goal for standing pulls, you are ready for the next exercise in the
pullup progression.

2.) Shoulder circling, shoulder stretches, wrist stretches (all with deep breathing) 5-10
minutes
3.) Standing pulls
4.) Upper body mobility work with deep breathing for 5-10 minutes, with an emphasis on the
shoulders and biceps
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Bodyweight strength training programs
Programs begin on the next page
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Beginner bodyweight strength training program
Perform this program once a week at first if you are unaccustomed to two days a week.
After 2-4 weeks, start performing the program twice a week on non-consecutive days. After 2-
4 weeks, start performing the program three times per week on non-consecutive days. Warm
up and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles
you worked after you finish training.
Start with a beginner or novice exercise from each progression. Work with an exercise
until you can perform the set and rep range given beside its progression, using good
technique. Move to a harder exercise in that progression, and repeat the process. When you
are working with intermediate exercises in each progression, and training two or three times a
week, you are ready for the next training program.
Workout Perform
Pushup progression 3-5 sets of 6-10 reps
Pullup progression 3-5 sets of 5-8 reps
Dipping progression 3-5 sets of 5-8 reps
Leg raise progression 3-5 sets of 6-10 reps
Squat progression 3-5 sets of 6-10 reps
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Intermediate bodyweight strength training program
Warm up and stretch for at least 5 minutes before a workout. Perform light stretching
of the muscles you worked after you finish training. When you are working with advanced
exercises in each progression, and training two or three times a week, you are ready for the
next training program.
Day 1 Perform
Day 2 Perform
Handstand pushup progression 3-5 sets of 3-5 reps
Horizontal pullup progression 3-5 sets of 4-8 reps
Bridging progression 3-5 sets of 6-10 reps or 10-15 seconds
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Advanced bodyweight strength training program
of the muscles you worked after you finish training. When you are working with high
advanced exercises in a progression, you will be ready to start training for elite goals.
Day 1 Perform
Back lever progression 3-5 sets of 3-5 reps or 5-10 second holds
Day 2 Perform
Front lever progression 3-5 sets of 8-10 short holds
Day 3 Perform
Bridging progression 3-5 sets of 4-6 reps or 10-15 second holds
Calf raise progression 3-5 sets of 15-20 reps
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Bodyweight bodybuilding programs
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Beginner bodyweight bodybuilding program
of the muscles you worked after you finish training. Start with a beginner or novice exercise
from each progression. Work with an exercise until you can perform the set and rep range
given beside its progression, using good technique. Move to a harder exercise in that
progression, and repeat the process.
Perform the workouts on non-consecutive days. The other days may be used for sports
practice, or an activity of choice. If you make consistent progress for 4-8 weeks, you can
perform the workouts 2 or 3 times each week. Take at least one rest day each week.
When you are working with intermediate exercises in each progression, and performing the
workouts 2 or 3 times a week, you are ready for the next training program.
Day 1 Perform
Handstand pushup progression 3 sets of 8-10 reps
Horizontal pullup progression 3 sets of 8-10 reps
Pushup progression 3 sets of 10-15 reps
Day 2 Perform
Squat progression 3 sets of 10-15 reps
Leg raise progression 3 sets of 10-15 reps
Lunge 3 sets of 10-15 second holds
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Intermediate bodyweight bodybuilding program
of the muscles you worked after you finish training. Work with an exercise until you can
perform the set and rep range given beside its progression, using good technique. Move to a
harder exercise in that progression, and repeat the process.
practice, or an activity of choice. If you make consistent progress for 4-8 weeks, you can
perform the workouts 2 or 3 times each week. Take at least one rest day each week.
When you are working with advanced exercises in each progression, and performing the
workouts 2 or 3 times a week, you are ready for the next training program.
Day 1 Perform
Upper body mobility work 10 minutes
Day 2 Perform
Lunge 3-4 sets of 10-15 second holds
Lower body exhaustion work 10-15 minutes
Calf work 3-5 sets (various)
Day 3 Perform
Bridge progression (dynamic) 3-4 sets of 8-12 reps
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Advanced bodyweight bodybuilding program
This program is for experienced athletes. Choose exercises that are difficult enough for
you that you will have to work up to the set and rep goals. When you can perform more than
the goal for an exercise, add tougheners or move on to a harder exercise. Warm up and stretch
for at least 5 minutes before a workout. Perform light stretching of the muscles you worked
after you finish training.
Where Various is listed, the rep range will depend on the chosen exercise and
tougheners.
Start by performing the workouts on non-consecutive days. The other days may be used
for sports practice, or an activity of choice. If you make consistent progress for 4-8 weeks,
perform the workouts twice each week. Take at least one rest day each week.
Notes on the forearm exercises: Convict Conditioning 2 has wonderful progressions for
hang grip and finger extensor work. I also recommend practicing rock climbing exercises and
finger pullups. Wrist strengthening exercises also work the forearms. I have also developed a
wrist specialization progression that is listed in my Calisthenics Progressions article.
Workouts on next page
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Advanced bodyweight bodybuilding program
Day 1 Chest, shoulders, biceps Perform

Pullup progression (biceps emphasis) 3-4 sets of 6-8 reps
Jowett pushups 2-3 sets of 8-12 reps
Horizontal pullup progression (biceps emphasis) 2-3 sets of 8-12 reps
Handstand pushups (any variation) 2-3 sets (Various)
Leg-elevated or jackknife pushups 2-3 sets (Various)
Korean dips 2-3 sets of 5-8 reps
Day 2 Legs and waist Perform

Cardio and stretching At least 5 minutes each
Glutes / hamstrings progression 2-3 sets (Various)
Sissy squats 2-3 sets (Maximal effort)
Calf raise progression 3-4 sets (Various)
Dynamic back levers 3-4 sets of 4-6 reps
Day 3 Back, triceps, forearms Perform

Dip progression 2-3 sets (Maximal effort)
Horizontal pullups 3-4 sets of 6-8 reps
Triceps extensions 2-3 sets of 8-10 reps
Hang grip work progression 2-3 sets (Maximal effort)
Finger extensor work 2-3 sets of 3-7 reps or
(shake hands out after) 8-12 second holds
Wrist progression 2-3 sets of 3-7 reps or
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Bodyweight Bodybuilding Program Daily Double Split

This program is for advanced athletes. Warm up and stretch for at least 5 minutes
before a workout. Perform light stretching of the muscles you worked after you finish training.
Where Various is listed, the rep range will depend on the chosen exercise and tougheners.
Back exercises include hyperextensions, back levers, and bridges.
Exercises - days 1, 3, 5
Morning chest and back Perform
1A. Pushup progression 3-4 sets of 8-12
1B. Pullup progression 3-4 sets of 6-8
2A. Jowett pushups 2-3 sets of 8-12
2B. Back exercise 2-3 sets of 8-12
3A. Dip progression 2-3 sets (Various)
3B. Pullup isometrics and negatives (pronated grip) 2-3 sets (Various)
Afternoon or evening - lower body Perform

1A. Squat progression 2-3 sets of 8-12
1B. Glutes / hamstrings progression 2-3 sets (Various)
2A. Pistol squats 2-3 sets of 8-12
2B. Step-ups 2-3 sets of 6-8
3A. Sissy squats 2-3 sets (Maximal effort)
3B. One leg deadlifts 2-3 sets of 8-12
4A. Calf raise progression 3-4 sets (Various)
4B. Calf isometric holds 3-4 sets (Various)
Morning - shoulders, triceps, biceps, forearms Perform
1A. Handstand pushup progression 2-3 sets (Various)
1B. Biceps emphasis pullups or horizontal pullups 2-3 sets (Maximal effort)
2A. Handstand progression (up to wall supported) 2-3 sets of 30-60 seconds
2B. Horizontal pullup progression 2-3 sets of 6-13
3A. Biceps isometrics and negatives 2-3 sets (Various)
3B. Hang grip work progression 2-3 sets (Maximal effort)
3C. Bodyweight triceps extensions 2-3 sets of 8-12 reps
4A. Finger extensor work 2-3 sets of 3-7 reps or 8-12 second holds
4B. Wrist progression 2-3 sets of 3-7 reps or 8-12 second holds
Afternoon or evening - abdominals Perform

Leg raise progression 2-3 sets of 8-12
Midsection hold progression 2-3 sets of 10-20 seconds
Side planks 2-3 sets of 10-20 seconds
Dragon flag progression 2-3 sets (Various)
Side leg raises 2-3 sets (Various)
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28
Bodyweight skill training programs
of the muscles you worked after you finish training.
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Beginner bodyweight skill training program
of the muscles you worked after you finish training. Start with a beginner or novice exercise
from each progression.
practice, or an activity of choice. If you make consistent progress for 4-8 weeks, you can (but
are not required to) perform the workouts twice each week. Take at least one rest day each
week. When you are working with intermediate exercises in each progression, you are ready
for the next training program.
Day 1 Perform
Pushup progression 4 sets of 4-6 reps
Horizontal pullup progression 3 sets of 4-6 reps
Planks 3 sets of 10-20 second holds
Day 2 Perform
Dipping progression 4 sets of 4-6 reps
Midsection hold progression 3 sets of 10 second holds
Squat progression 3 sets of 8-10 reps
Day 3 Perform
Handstand pushup progression 4 sets of 4-6 reps
Bridging progression 3 sets of 8-10 reps
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Intermediate bodyweight skill training program
week. When you are working with advanced exercises in each progression, you are ready for
the next training program.
Day 1 Perform
Midsection hold progression 5-6 sets of 10-20 holds
Day 2 Perform
Dragon flag progression 5-6 sets of 3-4 reps
Press flag progression 5-6 sets of 5-10 second holds
Day 3 Perform
Hand balancing practice 5-6 sets of 3-4 reps
Dipping, muscleup, or gymnastics kip progression 5-6 sets of 3-5 reps
Bridging progression 5-6 sets of 4-6 reps
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Advanced bodyweight skill training program
week.
Day 1 Perform
Back lever progression 8-10 sets of 1-3 reps or 4-6 second holds
Midsection hold progression 8-10 sets of 5-8 second holds
Day 2 Perform
Hand balancing 8-10 short sets per skill
Front lever progression 8-10 sets of 1-3 reps or 4-6 second holds
Dragon flag or press flag progression 8-10 sets of 3-5 reps or 4-6 second holds
Day 3 Perform
Tumbling 8-10 sets of 3-5 reps per skill
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Gymnastics style skill training program
These routines may all be performed on the same day as part of gymnastics practice, or
on separate days. Take at least one rest day each week.
Uneven bars Perform

Pullup progression 4 sets of 4-6 reps
Chinup pullover progression 8-10 sets of 1-3 reps
Floor conditioning Perform

Pushups 4 sets of 4-6 reps
Midsection holds (focus on hollow body) 4 sets of short holds
Squat or jump progression (various)
Tension-flexibility exercises 5-10 minutes
Tumbling Perform
Bridging progression 4-6 sets of short holds
Front tuck progression 4-6 sets of 3-6 repetitions
Back tuck progression 4-6 sets of 3-6 repetitions
Hand balancing and transitions (various)
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Abbreviated calisthenics programs
These programs focus on simple, straightforward workouts, linear progression, and a

relatively small selection of compound movements. The simple nature of the workouts makes
them useful for beginners. Athletes of any level can experience gains with these workouts, as
they focus on maximum intensity and minimal training time.
I have listed beginner and progression goals for each exercise in my progressions
article, as well as performance notes. For video playlists, including progressions, visit my
website:
http://www.bodyweight.biz
Progressions for head bridges, calf raises, hang grip work and fingertip pushups are
listed in the book Convict Conditioning 2, available through http://www.dragondoor.com
Workouts begin on the next page
35
Beginner Abbreviated Calisthenics Program
are not required to) perform the workouts 2 or 3 times each week. Take at least one rest day
each week. When you are working with intermediate exercises in each progression, you are
ready for the next training program.
Day 1
Pushup progression
Pullup progression
Day 2
Leg raise progression
Squat progression
36
Intermediate Abbreviated Calisthenics Program
week. When you are working with intermediate exercises in the handstand pushup
progression and advanced exercises in the rest of the progressions, move on to the next
program.
Day 1
Pushup progression
Pullup progression
Dipping progression
Day 2
Squat progression
Bridge progression
Day 3
Handstand pushup progression
Horizontal pullup progression
37
Advanced Abbreviated Calisthenics Program
week.
Day 1
Pushup progression
Pullup progression
Dipping progression
Neck work (back, front, side)
Day 2
Squat progression
Bridge progression
Calf raise progression
Day 3
Handstand pushup progression
Horizontal pullup progression
Hang grip progression
Fingertip pushup progression
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Abbreviated Advanced Bodyweight Bodybuilding Program
This program is for advanced athletes who have worked with at least one of the
previous advanced programs for 8 weeks or more. Start by performing the workouts on non-
consecutive days. The other days may be used for calisthenics only, sports practice, or an
activity of choice. If you make consistent progress for 4-8 weeks, you can (but are not required
to) perform the workouts twice each week. Take at least one rest day each week.
The workouts are performed as circuits: perform the exercises back to back with little
to no rest between them (a minute at most). When you complete the exercises, take a 1 to 2
minute break and perform another circuit. Build up to 3 circuits. Each circuit takes about 8 to
15 minutes.
A drop set involves performing a set of an exercise, then performing an easier exercise
from that progression. To perform a flex hang, hold the top position of a pullup for time. A
negative is the lowering phase an exercise. I have videos on grip work and triceps exercises, as
well as a video on side leg raises. These videos are included in my Specialization exercises
playlist on my YouTube channel.
tougheners.
Day 1 Perform
Pushup progression with a drop set 8-12 reps each set
Pullup progression with a drop set 5-8 reps each set
Dipping progression with a drop set 8-12 reps each set
Pullup flex hangs and/or slow negatives 10-30 seconds each
Day 2 Perform
Squat progression with a drop set 8-12 reps each set
Glutes / hamstring progression with a drop set 8-12 reps each set
Calf raise progression with a drop set 20-30 reps each set
Leg raise progression with a drop set 10-15 reps each set
Side leg raises Various
Day 3 Perform
Handstand pushup progression with a drop set 8-12 reps each set
Sphinx / tiger bend pushups or bodyweight triceps extensions 8-12 reps
Another triceps exercise of choice 8-12 reps
Horizontal pullup progression with a drop set 8-12 reps each set
Another biceps exercise of choice 8-12 reps
Hang grip progression with a drop set 10-60 second holds / set
39
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Bodyweight + Sandbag Workouts
Sand may be obtained cheaply at most hardware stores. I recommend sturdy backpacks
and army surplus duffel bags to pour sand in, as they tend to hold up very well under rigorous
training. Fill at least two backpacks with 30 to 40 pounds of sand. Build up to performing
certain exercises (such as dips, squats, pullups, and calf raises) while wearing them (one on
your front and one on your back). You should also use at least two different duffel bags. Start
with a moderate amount in each bag, with one weighing more than the other. As you progress,
add more sand to one or both. While it is indeed important to use enough weight to provide a
meaningful resistance to you personally, do not use so much weight that you cannot perform
an exercise with good form for reps. Focus on technique and safety at all times.
In conventional strength training, the pattern of movement is fixed, whereas the load
given by odd objects, such as sandbags, will cause adjustments during the movement.
Basically, the fact that the sand shifts around forces you to stabilize the bags, which recruits
more muscles and makes the exercise more intense. Sandbag training is very useful for
firefighters and combat athletes, such as cage fighters and wrestlers. You can perform almost
any type of lift with sandbags that you can perform with dumbbells or bars, as well.
Don't stick rigidly to the workouts I have designed. Feel free to add or replace exercises
depending on your level of strength, conditioning, and experience. I also highly recommend
checking out Chalk and Sweat by Brooks Kubik and The Encyclopedia of Underground
Strength and Conditioning by Zach Even-Esh for many, many more sandbag exercises and
some amazing training routines.
http://www.brookskubik.com
http://www.dragondoor.com/b76/
http://www.dragondoor.com/eb76/
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Bodyweight + Sandbag Workouts Training Tactics and Advice
When choosing exercises from a progression listed in the warmups, select an exercise
at least two levels down in the progression from the most difficult exercise you can perform.
You should be able to perform the selected exercise with good form for the sets and reps
listed. As you improve at the progression, add tougheners (such as going slower or adding
drop sets), add more weight, or move on to a harder exercise.
Use caution when selecting exercises from the progressions listed in the work set. Err
on the side of safety. Only add weight to exercises that you have spent considerable time with,
and can perform with more or less perfect technique for reps. Basically, choose an exercise
that is deeply ingrained into your nervous system.
Don't rush to performing one handed pushups, one arm squats, or one arm pullups
with a sandbag! Take enough time to allow your joints and muscles to adapt to the additional
weight. Start with two arm pushups, pullups, and squats.
Gradually build up reps in the movements. Try to add a little to each set each week.
Once you can perform the listed rep range in each set, make the exercise more difficult the
next time you perform the workout. Add tougheners, and/or more weight. For the
progressions, you could also move up to the next exercise and use an additional weight that
will allow you to perform the exercise with good technique for reps.
So, what's better? Do I try to work through each of those progressions with light
sandbags, or do I work up to performing two arm pushups, pullups, and squats with heavy
amounts of sand? Neither one is better both are excellent strength goals! Again, however,
don't rush. Take a deload week every 4-6 weeks to allow your body to recuperate.
43
Beginner bodyweight + sandbag strength program
This program is for intermediate athletes who have worked with at least one of the
previous intermediate programs for 8 weeks or more. Perform the workout twice per week on
non-consecutive days. Take at least one rest day each week. The other days may be used for
calisthenics only, sports practice, or an activity of choice.
The working exercises are performed in circuit fashion back to back with a short rest
(1 to 2 minutes) between exercises. When you first perform this program, perform 1 or 2
circuits of the working exercises. Add a circuit every two weeks until you are performing 4
circuits.
For added difficulty and motivation, add a 10 pushup penalty every time you drop the
bag(s) during the farmer's walk or carry. Instead of using sandbags to add resistance to
pullups, you could use a dipping belt. For the sandbag squats, you could wear a sandbag on
your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a sandbag or
weight plate to add intensity to wrestler's bridges.
Workout on the next page
44
Beginner bodyweight + sandbag strength program
Workout
Warmup sets Perform
Cardio and general mobility / stretching 5 minutes each
Pushup progression (no weight) 2 sets of 8-12 reps
Pullup progression (no weight) 2 sets of 5-8 reps
Sandbag overhead press (light) 2 sets of 6-10 reps
Back extensions 2 sets of 10-15 reps
Squat progression (no weight) 2 sets of 8-12 reps
Working exercises Perform

Pushup progression (sandbag on back) 6-10 reps
Pullup progression (weighted) 3-5 reps
Sandbag overhead press 6-10 reps
Sandbag bent over rows 6-10 reps
Sandbag squats 8-12 reps
Wrestler's bridge 5-8 reps
Leg raise progression 8-12 reps
Farmer's walk 300-500 feet
Hang grip work progression (Various)
Sandbag bear hug carry 200-300 feet
45
Intermediate bodyweight + sandbag strength program 1
This program is for intermediate lifters who have worked with the previous program
for 8 weeks or more. Perform the workout 2 or 3 times a week on non-consecutive days. Take
at least one rest day each week. The other days may be used for calisthenics only, sports
practice, or an activity of choice.
circuits of the working exercises. Add a circuit every week until you are performing 5 circuits.
bag(s) during the farmer's walk or lunges. Instead of using sandbags to add resistance to
pullups and dips, you could use a dipping belt. For the sandbag squats, you could wear a
sandbag on your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a
sandbag or weight plate to add intensity to wrestler's bridges. Hold a weight plate or sandbag
during back hyperextensions for added resistance. A Roman chair is used for back
hyperextensions.
Workout starts on the next page
46
Intermediate bodyweight + sandbag strength program 1
Workout
Warmup sets Perform

Dipping progression (weighted) 6-10 reps
Sandbag shoulder and squat 5-8 reps per side
Hang grip work progression Various
Wrist roller work Maximal effort
47
Intermediate bodyweight + sandbag strength program 2 upper / lower body split
This program is for intermediate lifters who have worked with the previous program
for 8 weeks or more. Perform the workouts on non-consecutive days. Take at least one rest
day each week. The other days may be used for calisthenics only, sports practice, or an activity
of choice.
If you make consistent progress for 4-8 weeks, perform the workouts two or three times
each week. Move on to the next program after you have become accustomed to this frequency
and have made consistent progress after 8 weeks of following the program.
bag(s) during the farmer's walk or lunges. Instead of using sandbags to add resistance to
sandbag or weight plate to add intensity to wrestler's bridges. Hold a weight plate or sandbag
during back hyperextensions for added resistance. A Roman chair is used for back
hyperextensions.
Workouts start on the next page
48
Intermediate bodyweight + sandbag strength program 2 upper / lower body split
Day 1
Warmup sets Perform

Sandbag deadlifts, sandbag good mornings, or 6-10 reps
Back hyperextensions
Sandbag curls 6-10 reps
Shoulder carry (switch shoulders every 50 feet) 200-300 feet
Day 2
Warmup sets Perform
Squat progression (no weight) 2 sets of 8-12
Lunges (no weight) 2 sets of 5-8 each side

Sandbag Zercher lunges 200-300 feet
49
Advanced bodyweight + sandbag strength program
This program is for advanced lifters who have worked with the previous program for 8
weeks or more. Perform the workouts on non-consecutive days. Take at least one rest day
each week. The other days may be used for calisthenics only, sports practice, or an activity of
choice.
If you make consistent progress for 4-8 weeks, perform the workouts two or three times
each week. Move on to the next program after you have become accustomed to this frequency
and have made consistent progress after 8 weeks of following the program.
The working exercises are performed in circuit fashion back to back with little to no
rest between exercises. When you first perform this program, perform 1 or 2 circuits of the
working exercises. Add a circuit every week until you are performing 5 circuits. Where
Various is listed, the rep range will depend on the chosen exercise and tougheners.
sandbag or weight plate to add intensity to wrestler's bridges.
50
Advanced bodyweight + sandbag program
Day 1 Upper body

Warmup sets Perform
Pushup progression (no weight) 2 sets of 10-20
Pullup progression (no weight) 2 sets of 6-10
Back extensions (no weight) 2 sets of 10-20
Sandbag overhead press (light) 2 sets of 5-8

Sandbag curls 6-10 reps
Sandbag front raises 6-10 reps
Sandbag deadlifts or sandbag good mornings 6-10 reps
Shoulder carry (switch shoulders every 50 feet) 200-300 feet
Day 2 on the next page
51
Advanced bodyweight + sandbag strength program
Day 2
Warmup sets

One leg box squats 8-12 reps / side
(sandbag in Zercher position)
Sandbag lunges 200-300 feet
52
Short and brutal bodyweight + sandbag strength program
This program is for advanced lifters who have worked with an intermediate program
for 8 weeks or more. Always use a weight that challenges you to complete a set with good
form. Take a short rest between exercises. Build up to performing the workouts two or three
times each week. Take at least one rest day each week. Rest about 2 minutes between sets,
except during a pyramid.
A pyramid is a series of sets with decreasing numbers of repetitions. For example, you
might perform a set of 5, take a short break, then perform a set of 3, take another short break,
and finish with a set of 1. Rest only as long as you need between sets in a pyramid. You can use
the same weight across sets in a pyramid, or add weight between sets. You can also perform
descending pyramids, in which you remove weight between sets. A third option is performing
a reverse pyramid, in which you remove weight between sets, and perform more repetitions
each set instead of less. It all depends on your goal strength, hypertrophy, or endurance
training.
Instead of using sandbags to add resistance to pullups and dips, you could use a
dipping belt. Hold a sandbag or weight plate during wrestler's bridges to add resistance. Wear
iron boots or ankle weights during leg raises to add resistance.
When you complete a repetition of the exercise sandbag shoulder and squat, rest long
enough to inhale and exhale deeply. Draw as much air as you can, hold it for a few seconds,
and breathe out sharply from your abdomen. Draw in another deep breath as you prepare for
the next repetition. Complete the 10 repetitions each side, even if you have to stop to rest for
an extra few breaths between squats.
My YouTube channel has playlists with progressions and specialization exercises -

Workouts on the next page
53
Short and brutal bodyweight + sandbag strength program
Day 1
Warmup sets Perform
Early pushup progression (no weight) 2 sets of 8-12 reps
Early pullup progression (no weight) 2 sets of 6-10 reps

Weighted pullups 1st Pyramid
Weighted dips 1st Pyramid
Wrestlers bridge 20-60 second hold
Weighted pullups 2nd Pyramid
Weighted dips 2nd Pyramid
Wrestlers bridge 20-60 second hold
Day 2
Warmup sets
Early squat progression (no weight) 2 sets of 8-12 reps
Working exercises
Sandbag shoulder and squat 10 times each side
Leg raise progression (no weight) 4-5 sets of 6-10
54
Bodyweight + sandbag bodybuilding program weekly split
This program is for advanced lifters who have worked with an advanced program or the
previous program for at least 8 weeks. Perform the workouts on non-consecutive days. Take
at least one rest day each week. The other days may be used for calisthenics only, sports
practice, or an activity of choice. Build up to performing the program twice per week. Warm
tougheners.
pullups, biceps curls, and dips, you could use a dipping belt. For the sandbag squats, you
could wear a sandbag on your back, hold one in each hand, or hold a sandbag in Zercher
position. Hold a sandbag or weight plate during wrestler's bridges, short bridges, hip thrusts,
or hyperextensions to add resistance. A Roman chair is used for back hyperextensions.
55
Day 1 Chest and back

Warmup sets Perform
Back extensions (no weight) 2 sets of 6-10 reps
Sandbag deadlift (light to medium) 2 sets of 5-8 reps
Supersets Perform
1A. Pushups (sandbag on back) 2-3 sets of 8-12 reps
or pushup progression without weight
1B. Pullup progression (weighted) 2-3 sets of 4-6 reps
2A. Parallel dips (weighted) 2-3 sets of 6-10 reps
(Lean forward slightly to target chest)
2B. Sandbag good mornings, sandbag deadlift, or 2-3 sets of 6-10 reps
3A. Jowett pushups (sandbag on back) 2-3 sets (max)
3B. Sandbag bear hug carry 200-300 feet
4A. Finger extensor work 2-3 sets of 3-7 reps or
4B. Wrist progression 2-3 sets of 3-7 reps or
56
Day 2 Shoulders, neck, abs, arms

Warmup sets Perform
Early handstand pushups progression 2 sets of 8-12 reps, or
2-3 sets of short holds
Horizontal pullup progression (no weight) 2-3 sets of 6-10 reps
Sandbag clean and press (light) 2 sets of 6-10 reps
Or sandbag overhead press
Supersets Perform
1A. Handstand pushup progression 2-3 sets of 5-8 reps
1B. Horizontal pullup progression (weighted) 2-3 sets of 6-10 reps
2A. Sandbag clean and press 2-3 sets of 6-10 reps
2B. Sandbag bent over rows 2-3 sets of 6-10 reps
3A. Hang grip work 2-3 sets of 20-60
second holds
3B. Bodyweight triceps extensions 2-3 sets of 8-12 reps
4A. Farmer's walk 1/4th-1/2 mile
4B. Sandbag triceps curls 2-3 sets of 5-8 reps
5A. Leg raise progression 2-3 sets of 15-20 reps
5B. Wrestler's bridge 2-3 sets of 5-8 reps
6A. Early handstand pushup progression 2-3 sets of 10-60
(Beginner and novice exercises) second holds
6B. Wrist roller work 2-3 sets (max)
57
Day 3
Warmup sets Perform
Squats (no weight) 2 sets of 6-10 reps
Deep lunges (no weight) 2 sets of 6-10 / side
Supersets Perform
1A. Sandbag squats 2-3 sets of 8-12 reps
2A. One leg box squats 2-3 sets of 8-12 / side
3A. Sissy squats (no weight) 2-3 sets (Maximal effort)
3B. One leg deadlifts (no weight) 2-3 sets of 8-12
4A. Calf raise progression (with or without weight) 3-4 sets (Various)
58
Bodyweight + sandbag bodybuilding program daily double split
weeks or more and at least one of the previous advanced programs for 8 weeks or more.
Perform the workouts on non-consecutive days. Take at least one rest day each week. The
other days may be used for calisthenics only, sports practice, or an activity of choice. Warm up
and stretch for at least 5 minutes before a workout. Perform light stretching of the muscles
you worked after you finish training. Take a 1 to 2 minute rest between supersets.
tougheners.
dipping belt and at least one weight plate. For the sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a sandbag or
weight plate during wrestler's bridges, short bridges, hip thrusts, or hyperextensions to add
resistance. A Roman chair is used for back hyperextensions. Perform wrist roller work after or
in place of hang grip work, when a wrist roller is available. Hold a weight plate or sandbag to
add weight to situps. To perform decline situps, you can use an exercise bench or have a
partner hold your legs as you sit on the edge of a park bench or other raised surface that is safe
and sturdy, and perform situps for a full range of motion. Always go slowly and with control.

59
Morning or early afternoon chest and back
Warmup sets Perform
Sandbag deadlift (light to medium) 2 sets of 5-8 reps
Supersets Perform
2B. Sandbag deadlifts, sandbag good mornings, or 2-3 sets of 6-10 reps
3A. Jowett pushups (weighted) 2-3 sets of 8-12 reps
3B. Sandbag bear hug carry 200-300 feet
4B. Wrist specialization 2-3 sets of 3-7 reps or
Afternoon / evening workout on next page
60
Afternoon or evening - lower body

Warmup sets Perform
Supersets Perform
2A. Pistol squats (no weight) 2-3 sets of 8-12
Workouts for days 2, 4, and 6 on the next page
61
Morning or early afternoon - shoulders, triceps, biceps, forearms
Warmup sets Perform

Supersets Perform
1A. Foot elevated pushups (weighted) 2-3 sets of 6-10 reps
2A. Sandbag clean and press 2-3 sets of 6-10 reps
2B. Sandbag bent over rows 2-3 sets of 6-10 reps
3A. Handstand pushup progression 2-3 sets of 5-8 reps, or
10-60 second holds
3B. Bodyweight biceps curls (weighted) 2-3 sets of 5-8 reps
4A. Hang grip work progression 2-3 sets (Various)
5A. Farmer's walk 1/4th-1/2 mile
5B. Sandbag triceps curls 2-3 sets of 5-8 reps
6A. Leg raise progression 2-3 sets of 15-20 reps
Afternoon or evening - abdominals

Warmups Perform
Circuit perform all working exercises back to back with little to no rest inbetween. Take a
rest between circuits. Perform 2 to 5 circuits.

1. Leg raise progression Maximal effort
2. Midsection hold progression 10-20 second holds
3. Side planks 10-20 second holds each side
4. Sandbag getups 8-12 reps
5. Side leg raises Various
6. Weighted situps or weighted decline situps Maximal effort
7 Situps or decline situps (no weight) Maximal effort
62
Abbreviated advanced bodyweight + sandbag bodybuilding program
This program is for advanced lifters who have worked with the intermediate
bodyweight + sandbag program for 8 weeks or more. Perform the workouts on non-
consecutive days. Take at least one rest day each week. The other days may be used for
calisthenics only, sports practice, or an activity of choice. Build up to performing the program
twice per week. Warm up and stretch for at least 5 minutes before a workout. Perform light
stretching of the muscles you worked after you finish training. Take a 1 to 2 minute rest
between supersets.
tougheners.
dipping belt and at least one weight plate. For the sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Hold a sandbag or
weight plate during wrestler's bridges, short bridges, hip thrusts, or hyperextensions to add
resistance. A Roman chair is used for back hyperextensions. Wear iron boots or ankle weights
during leg raises for added resistance. Perform wrist roller work after or in place of hang grip
work, when a wrist roller is available.

Workouts on next page
63
Abbreviated advanced bodyweight + sandbag bodybuilding program
Day 1 Perform
1A. Horizontal pullup progression 2-3 sets of 8-12 reps
1B. Handstand pushup progression 2-3 sets of 8-12 reps
2A. Sandbag curls 2-3 sets of 6-8 reps
2B. Sandbag clean and press 2-3 sets of 6-8 reps
3A. Bodyweight triceps extensions 2-3 sets of 8-12 reps
3B. Hang grip work progression 2-3 sets (Various)
4A. Leg raises 2-3 sets of 7-10
Day 2 Perform
2B. Sandbag deadlifts, sandbag good mornings, or 2-3 sets of 6-10 reps
(shake hands out after) 2-3 sets of 8-12 second holds
3B. Wrist specialization 2-3 sets of 3-7 reps or
(shake hands out after) 2-3 sets of 8-12 second holds
Day 3 Perform
1A. Pistol squats (no weight) 2-3 sets of 6-8 / side
1B. Zercher sandbag lunges 2-3 sets of 6-8 / side
64
Weighted calisthenics programs
These workouts call for sandbags and/or dipping belts. Sand may be obtained cheaply
at most hardware stores. I recommend sturdy backpacks to pour sand in. Fill at least two
backpacks with 30 to 40 pounds of sand. Build up to performing certain exercises (such as
dips, squats, pullups, and calf raises) while wearing them (one on your front and one on your
back). While it is indeed important to use enough weight to provide a meaningful resistance to
you personally, do not use so much weight that you cannot perform an exercise with good
form for reps. Focus on technique and safety at all times.
Don't stick rigidly to the workouts I have designed. Feel free to add or replace exercises
depending on your level of strength, conditioning, and experience. I also highly recommend
checking out Chalk and Sweat by Brooks Kubik and The Encyclopedia of Underground
Strength and Conditioning by Zach Even-Esh for many, many more sandbag exercises and
some amazing training routines.
http://www.brookskubik.com
65
66
Weighted Calisthenics Workouts Training Tactics and Advice
When choosing exercises from a progression listed in the warmups, select an exercise
at least two levels down in the progression from the most difficult exercise you can perform.
You should be able to perform the selected exercise with good form for the sets and reps
listed. As you improve at the progression, add tougheners (such as going slower or adding
drop sets), add more weight, or move on to a harder exercise.
Use caution when selecting exercises from the progressions listed in the work set. Err
on the side of safety. Only add weight to exercises that you have spent considerable time with,
and can perform with more or less perfect technique for reps. Basically, choose an exercise
that is deeply ingrained into your nervous system.
Don't rush to performing one handed pushups, one arm squats, or one arm pullups
with a sandbag! Take enough time to allow your joints and muscles to adapt to the additional
weight. Start with two arm pushups, pullups, and squats.
Gradually build up reps in the movements. Try to add a little to each set each week.
Once you can perform the listed rep range in each set, make the exercise more difficult the
next time you perform the workout. Add tougheners, and/or more weight. For the
progressions, you could also move up to the next exercise and use an additional weight that
will allow you to perform the exercise with good technique for reps.
So, what's better? Do I try to work through each of those progressions with light
sandbags, or do I work up to performing two arm pushups, pullups, and squats with heavy
amounts of sand? Neither one is better both are excellent strength goals! Again, however,
don't rush. Take a deload week every 4-6 weeks to allow your body to recuperate.
tougheners.
67
Beginner weighted calisthenics workout
previous intermediate programs for 8 weeks or more. Perform the workout 2 or 3 times per
week on non-consecutive days. Take at least one rest day each week. The other days may be
used for non-weighted calisthenics, sports practice, or an activity of choice. Warm up and
stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you
worked after you finish training.
working exercises. Add a circuit every two weeks until you are performing 5 circuits.
Instead of using sandbags to add resistance to pullups, you could use a dipping belt.
For the squats, you could wear a sandbag on your back, hold one in each hand, or hold a
sandbag in Zercher position. Wear iron boots or ankle weights during leg raises or midsection
holds to add resistance. Hold a sandbag or weight plate during wrestler's bridges, short
bridges, or hip thrusts to add resistance.
Workout
Warmup sets Perform

Wrestler's bridge 20-30 second holds
Midsection holds progression 10-20 second holds
68
Intermediate weighted calisthenics strength program
previous intermediate programs for 8 weeks or more. Perform the workout 2 or 3 times per
week on non-consecutive days. Take at least one rest day each week. The other days may be
used for non-weighted calisthenics, sports practice, or an activity of choice. Warm up and
stretch for at least 5 minutes before a workout. Perform light stretching of the muscles you
worked after you finish training.
tougheners.
working exercises. Add a circuit every week until you are performing 5 circuits.
dipping belt. Back exercises include back levers, bridges, and hyperextensions (when a Roman
chair is available). Hold a sandbag or weight plate during wrestler's bridges or
hyperextensions to add resistance. For sandbag squats, you could wear a sandbag on your
back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots or ankle
weights during leg raises or midsection holds to add resistance. Perform wrist roller work
after or in place of hang grip work when a wrist roller is available.
69
Intermediate weighted calisthenics strength program
Day 1
Warmup sets Perform

Back exercise 8-12 reps
Day 2
Warmup sets Perform

Wrestler's bridge 5-8 reps or
30 to 40 second holds
Hang grip work progression (Various)
Zercher sandbag lunges 5-8 reps each side
70
Advanced weighted calisthenics strength program
weeks or more. When you first start this program, perform each workout once a week on non-
consecutive days. Build up to performing this program 2 or 3 times per week. Take at least one
rest day each week. Warm up and stretch for at least 5 minutes before a workout. Perform
light stretching of the muscles you worked after you finish training.
tougheners.
working exercises. Add a circuit every week until you are performing 5 circuits.
chair is available). Hold a sandbag or weight plate during wrestler's bridges or
hyperextensions to add resistance. For sandbag squats, you could wear a sandbag on your
back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots or ankle
weights during leg raises or midsection holds to add resistance. Perform wrist roller work
after or in place of hang grip work when a wrist roller is available.
71
Advanced weighted calisthenics strength program
Day 1
Warmup sets Perform

Korean dips (no weight) 5-8 reps
Back exercise 8-12 reps
Day 2
Warmup sets Perform

Finger extensor work 3-5 reps or
Wrist specialization 3-5 reps or
Zercher sandbag lunges 5-8 reps each side, or
50-100 feet
72
Short and brutal weighted calisthenics strength program
This program is for advanced lifters who have worked with an intermediate program
for 8 weeks or more. Always use a weight that challenges you to complete a set with good
form. Take a short rest between exercises. When you first start this program, perform each
workout once a week on non-consecutive days. Build up to performing this program 2 or 3
times per week. Take at least one rest day each week. Rest about 2 minutes between sets,
except during a pyramid.
training.
dipping belt. Hold a sandbag or weight plate during wrestler's bridges to add resistance. For
sandbag squats, you could wear a sandbag on your back, hold one in each hand, or hold a
sandbag in Zercher position. You are allowed to change the position of the bag between sets
of sandbag squats. Wear iron boots or ankle weights during leg raises to add resistance.
73
Short and brutal weighted calisthenics strength program
Day 1
Warmup sets Perform
Early pushup progression (no weight) 2 sets of 8-12 reps
Early pullup progression (no weight) 2 sets of 6-10 reps

Weighted pushups Pyramid
Weighted pullups Pyramid
Weighted dips Pyramid
Wrestlers bridge 2-3 sets of 30-60 second holds
Day 2
Warmup sets Perform
Early squat progression (no weight) 2 sets of 8-12 reps

Sandbag squat 1st Pyramid
Hang grip work 3 sets of 20-60 second holds
Sandbag squat 2nd Pyramid
74
Weighted calisthenics bodybuilding program weekly split
This program is for advanced lifters who have worked with an advanced program or the
previous program for at least 8 weeks. When you first start this program, perform each
workout once a week on non-consecutive days. Build up to performing this program twice per
week. Take at least one rest day each week. Take a 1 to 2 minute rest between supersets. Warm
tougheners.
chair is available). Hold a sandbag or weight plate during wrestler's bridges, short bridges, hip
thrusts, or hyperextensions to add resistance. For sandbag squats, you could wear a sandbag
on your back, hold one in each hand, or hold a sandbag in Zercher position. Wear iron boots
or ankle weights during leg raises to add resistance. Perform wrist roller work after or in place
of hang grip work when a wrist roller is available.

75
Day 1 Chest and back

Warmup sets Perform
Supersets Perform
1A. Pushup progression (sandbag on back) 2-3 sets of 8-12 reps
2A. Dipping progression (weighted) 2-3 sets of 6-10 reps
2B. Back exercise 2-3 sets of 6-10 reps
3A. Jowett pushups (sandbag on back) 2-3 sets of 8-12 reps
3B. Pullup progression (no weight) 2-3 sets of 6-10 reps
76
Day 2 Shoulders, neck, abs, arms

Warmup sets Perform
Supersets Perform
1A. Korean dips (no weight) 2-3 sets of 6-10 reps
10-60 second holds
2B. Bodyweight biceps curls (weighted) 2-3 sets of 5-8 reps
3A. Wrestler's bridge 2-3 sets of 5-8 reps
3B. Leg raise progression 2-3 sets of 8-12 reps
4A. Hang grip work 2-3 sets of 20-60
second holds
5A. Midsection holds progression 2-3 sets of 10-30
second holds
5B. Side plank 2-3 sets of 10-20
second holds on each side
77
Day 3
Warmup sets Perform
Supersets Perform
3B. One leg deadlifts (no weight) 2-3 sets of 8-12 / side
78
Weighted calisthenics bodybuilding program - daily double split
This program is for advanced athletes who have worked with the previous program for
8 weeks or more. Take at least one rest day each week. Warm up and stretch for at least 5
minutes before a workout. Perform light stretching of the muscles you worked after you finish
training.
tougheners.
dipping belt. Back exercises include back levers, bridges, and hyperextensions (when a
hyperextension bench is available). Hold a sandbag or weight plate during wrestler's bridges,
short bridges, hip thrusts, or during hyperextensions for added resistance. For sandbag
squats, you could wear a sandbag on your back, hold one in each hand, or hold a sandbag in
Zercher position. Wear iron boots or ankle weights during leg raises and midsection holds for
added intensity. Perform wrist roller work after or in place of hang grip work when a wrist
roller is available. Hold a weight plate or sandbag to add weight to situps. To perform decline
situps, you can use an exercise bench or have a partner hold your legs as you sit on the edge of
a park bench or other raised surface that is safe and sturdy, and perform situps for a full range
of motion. Always go slowly and with control.

79
Morning or early afternoon chest and back
Warmup sets Perform
Supersets Perform
1A. Pushups (weighted) 2-3 sets of 8-12 reps
2B. Back exercise 2-3 sets of 6-10 reps or
3A. Jowett pushups (weighted) 2-3 sets of 8-12 reps
3B. Pullup progression (no weight) 2-3 sets of 6-10 reps
Afternoon or evening - lower body

Warmup sets Perform
Supersets Perform
2A. Pistol squats (no weight) 2-3 sets of 8-12
3A. Sissy squats 2-3 sets (Maximal effort)
Days 2, 4, and 6 on the next page
80
Morning or early afternoon - shoulders, triceps, biceps, forearms
Warmup sets Perform

Early handstand pushup progression 2 sets of 8-12 reps, or
Supersets Perform
10-60 second holds
1B. Horizontal pullup progression 2-3 sets of 6-10 reps
2A. Korean dips (no weight) 2-3 sets of 5-8 reps
2B. Bodyweight biceps curls 2-3 sets of 5-8 reps
3A. Foot elevated pushups (weighted) 2-3 sets of 8-12 reps
3B. Chinups (hands close, underhand grip) 2-3 sets of 5-8 reps
4A. Hang grip work progression 2-3 sets of 20-60 second holds
5A. Wrestler's bridge 2-3 sets of 5-8 reps
5B. Hand specialization progression 2-3 sets of 5-8 reps
(wrists or fingers)
Afternoon or evening - abdominals
Warmups Perform
Circuit perform all working exercises back to back with little to no rest inbetween. Take a
rest between circuits. Perform 2 to 5 circuits.

1. Leg raise progression hanging exercise 8-12 reps or 10-20 reps
2. Midsection holds progression 8-12 second holds or 10-20 second holds
3. Side leg raises Various
4. Leg raise progression lying exercise Various
5. Side planks 5-8 reps each side or 6-10 reps each side
6. Weighted situps or weighted decline situps Maximal effort
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82
Poor Mans Strength Training Guide
The workouts are simple and require little to no financial investment. You just need
some creativity and repurposed materials to construct your own DIY strength training area.
There are endless exercises you can perform if you know at least a few progressions and have
enough materials. Check for local groups on www.freecycle.org and use Facebook search to
look for free stuff. Dumpster diving is another option, but check local dumpster diving laws,
and obey all no trespassing signs! Learn more: http://trashwiki.org/en/Dumpster_diver
Most auto repair shops will just give you car tires if you ask, since they usually have to
pay to have them hauled off. Renovated and abandoned buildings are often littered with
cinder blocks and bricks. Get permission from the property owners to repurpose materials you
find, or make sure that no one is going to care. Cinder blocks can be used by themselves for
many exercises, as well as with wooden dowel rods, broomsticks, or long metal rods for many
more. Dowel rods are widely available at home improvement stores.
You can drag a cinder block attached to a rope or chain. When you are ready for more
than one, you can put together a dragging setup with multiple cinder blocks. Tie the desired
number of cinder blocks to a PVC or metal pipe. The pipe will be tied with thick rubber wire to
a wooden dowel rod, another pipe, or a long metal rod, which you would hold as you drag the
cinder blocks. I recommend putting an old bicycle handle on each end of the pipe or rod used
for dragging. We used wire from old vacuum cleaners found on the side of the road. Use wire
cutters to snip the required lengths, and duct tape tightly around the knots.
For carrying exercises, including farmers walk, you could use other found objects,
including stones. You could also use old sturdy backpacks or duffel bags filled with gravel or
sand. For pullups, you can use a hand rail, playground equipment, or construct your own
pullup unit. Wrist rollers can be made from a wooden dowel rod and rope. Instead of rope,
you can also use thick rubber wire and rubber tarp straps with S hooks. In advanced pushup
progression exercises, you can use bricks. For example, in uneven pushups, you could put a
hand on one or more bricks and the other hand on the ground or floor.
Sledgehammers are great tools for swinging and can be used to hit tires, which are both
great exercises. They can be purchased at hardware stores. Start with a lighter hammer (about
10 pounds). If you want to shop around, head to the flea market or ask in local groups online.
Read my article titled Caveman Conditioning, earlier in the guide, for even more
exercises using repurposed materials. You can add some of these exercises to the poor man's
strength training programs, or use them in place of other exercises. For example, you could
drag a dead tree instead of cinder blocks, or climb rope instead of performing hang grip work.
materials, and more on my YouTube channel.
http://www.youtube.com/bodyweightbiz
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Beginner Poor Man's Strength Training Program
The workout should be performed 2 or 3 times a week on non-consecutive days. Start

with once a week if necessary. Warm up and stretch for at least 5 minutes before each
workout. Perform light stretching of the muscles you worked after you finish training. Take at
least one rest day each week. The other days may be used for calisthenics only, sports practice,
or an activity of choice.
circuits.
Start with a beginner or novice exercise from each of the progressions. Work with an
exercise until you can perform the set and rep range given beside its progression, using good
are working with intermediate exercises in each of the progressions, and consistently
performing 4 circuits in this workout, you are ready for the next program.
Workout
Warmup sets Perform

Early pushup progression 8-12 reps
Early pullup progression 6-10 reps
Early squat progression 6-10 reps

Pushup progression 8-12 reps
Pullup progression 3-5 reps
Cinder block deadlift 6-10 reps
Brick wrist curls 6-10 reps
Squat progression 8-12 reps
Flip a car tire 8-12 times
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Intermediate Poor Man's Strength Training Program

For farmers walks, you can hold a brick, cinder block, weighted bag, or other heavy
object in each hand. Ideas include weightlifting bars, kettlebells, and filled buckets. For added
difficulty and motivation, add a 10 pushup penalty every time you drop the bag(s) or blocks
during the farmers walks or lunges.
When you are working with advanced exercises in each of the progressions, and consistently
Workout
Warmup sets Perform
Pushup progression (beginner, novice, or intermediate) 8-12 reps
Pullup progression (beginner, novice, or intermediate) 6-10 reps
Flip a car tire 6-10 times

Bridge progression 5-30 second holds or reps
Cinder block swing 6-10 reps
Squats with a cinder block 8-12 reps
One arm bent over rows with a cinder block 5-8 reps each side
Brick wrist curls 6-10 reps
Farmers walk 100-200 feet
Lunges (no weight) 50-100 feet
Throw a car tire behind you (over your head) and sprint after it 6-10 times
Sledgehammer chop to car tire 20-40 times
(switch hands every 10)
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Advanced Poor Man's Strength Training Program 1 upper / lower body split
Warm up and stretch for at least 5 minutes before each workout. Perform light
stretching of the muscles you worked after you finish training. When you first start this
program, perform each workout once a week on non-consecutive days. Build up to performing
this program 2 or 3 times per week. Take at least one rest day each week.
circuits. When you are working with advanced exercises in each of the progressions, and
consistently performing 5 circuits in this workout, you are ready for the next program.
To add weight to pushups and pullups, you can use a sturdy backpack filled with sand
or gravel. Another way to add resistance to pullups is to use a dipping belt with weight plates,
kettlebells, and/or old jugs filled with sand or gravel. Clean the jugs out before filling them.
Performing pushups with each hand on a brick forces your muscles to work harder to
complete the exercise, therefore inducing more strength gains. It also helps to strengthen your
muscles in positions where they are the weakest, forces you to load your muscles in a stretch,
and helps you recruit more muscles.
To drag a cinder block 1) loop a heavy duty rope or long towel through it, and 2) walk
backwards while holding one end of the towel or rope in each hand. To make it harder, grip
both ends of the towel or rope in one hand and drag the block. Switch hands every 20-50 feet.
There are a few options for weighted squats. You can hold a cinder block while
performing squats. When using one block is easy, squat with two or more on a broomstick,
long plank, wooden dowel rod, or metal rod. Instead of blocks, you can hold or wear a
backpack filled with 30-40 pounds of sand or gravel. When you find it easy to get through the
program with one backpack, add a second backpack with the same amount of weight. Hold
one in each hand during squats. An alternative to adding a backpack is to use a duffle bag with
60-80 pounds of sand and/or gravel. Gradually add weight to the duffle as you get stronger.
For farmers walks and lunges, you can hold a brick, cinder block, weighted bag, or
other heavy object in each hand. Ideas include filled buckets. For added difficulty and
motivation, add a 10 pushup penalty every time you drop the load.
Wrist roller maximal effort: Use a load that will make it challenging to roll the load all
the way up and down two or three times. Roll the load up and down repeatedly, until you have
to drop the wrist roller. Do this twice per circuit once with an overhand (pronated) grip and
again with an underhand (supinated) grip. This will develop both sides of the forearm. Add 1
or 2 drop sets of wrist roller work each circuit once you are accustomed to the program.
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Advanced Poor Man's Strength Training Program 1 upper / lower body split
Day 1
Warmup sets Perform
Pushup progression (no weight) 10-20 reps
Pullup progression (no weight) 5-8 reps
One arm bent over rows with a cinder block 5-8 reps each side

Weighted pushups 6-10 reps
Weighted pullups 3-5 reps
Dipping progression 8-12 reps
Bent over rows with cinder blocks on a rod or broomstick 6-10 reps
Pushups with each hand on a brick (no weight) 8-12 reps
Drag a single cinder block with rope or towel 100-200 feet
Day 2
Warmup sets Perform
Squats (no weight, or weight lighter than your working weight) 8-12 reps
Lunges 3-5 reps each side

Weighted squats 6-10 reps
Farmers walk 300-500 feet
Lunges 100-200 feet
Calf raise progression (weighted or bodyweight only) 10-80 reps
Sledgehammer chop to car tire 20-40 times
(switch hands every 10)
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Advanced Poor Man's Strength Training Program 2 three way split
When you first start this program, perform each workout once a week on non-
consecutive days. Build up to performing this program twice per week. Warm up and stretch
for at least 5 minutes before each workout. Perform light stretching of the muscles you worked
after you finish training. Take at least one rest day each week.
circuits.
kettlebells, and/or old jugs filled with sand or gravel. Clean the jugs out before filling them.
Performing pushups with each hand on a brick forces your muscles to work harder to
complete the exercise, therefore inducing more strength gains. It also helps to strengthen your
muscles in positions where they are the weakest, forces you to load your muscles in a stretch,
and helps you recruit more muscles.
There are a few options for weighted squats. You can hold a cinder block while
performing squats. When using one block is easy, squat with two or more on a broomstick,
long plank, wooden dowel rod, or metal rod. Instead of blocks, you can hold or wear a
backpack filled with 30-40 pounds of sand or gravel. When you find it easy to get through the
program with one backpack, add a second backpack with the same amount of weight. Hold
one in each hand during squats. An alternative to adding a backpack is to use a duffle bag with
60-80 pounds of sand and/or gravel. Gradually add weight to the duffle as you get stronger.
For farmers walks and lunges, you can hold a brick, cinder block, weighted bag, or
other heavy object in each hand. Ideas include weightlifting bars, kettlebells, and filled
buckets. For added difficulty and motivation, add a 10 pushup penalty every time you have to
drop the load.
to drop the wrist roller. Do this twice per circuit once with an overhand (pronated) grip and
again with an underhand (supinated) grip. This will develop both sides of the forearm. Add 1
or 2 drop sets of wrist roller work each circuit once you are accustomed to the program.
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Advanced Poor Man's Strength Training Program 2 three way split
Day 1
Warmup sets Perform

Weighted pushups 8-12 reps
Weighted pullups 3-5 reps
Weighted dips 6-10 reps
Pushups with each hand on a brick (weight or no weight) 8-12 reps
Drag multiple cinder blocks (improvised dragging setup) 50-200 feet
Day 2
Warmup sets Perform
Squats (no weight, or weight lighter than your working weight) 8-12
Lunges (no weight) 5-8 each side

Weighted squats 5-8 reps
Calf raise progression (weighted or bodyweight only) 10-80 reps
Lunges with cinder blocks or weighted bags 100-200 feet
Farmers walk 100 to 200 feet
Sledgehammer overhead swings to car tire 10-20 reps each side
Day 3
Warmup sets Perform
Pushup progression (no weight) 8-12
Bent over rows with cinder blocks (use less than working weight) 5-8 reps

Bent over rows with cinder blocks on a rod or broomstick 5-8 reps
Handstand pushup progression 10-30 second holds or
6-10 reps
Cinder block swing 6-10 times
Hang grip work 10-60 seconds
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Short and Brutal Poor Man's Strength Training Program
This program is for advanced lifters who have worked with an intermediate or
advanced program program for 8 weeks or more. Always use a load that challenges you to
complete a set with good form. Take a short rest between exercises. Build up to using a heavy
sledgehammer for this program. At least 20 pounds is recommended. Heavier hammers can
be found online. Warm up and stretch for at least 5 minutes before a workout. Perform light
stretching of the muscles you worked after you finish training. When you first start this
this program 2 or 3 times per week. Take at least one rest day each week. Rest about 2
minutes between sets, except during a pyramid.
training. Example pyramids 5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4
kettlebells, and/or old jugs filled with either sand or gravel. Clean the jugs out before filling
them. Hold a sandbag, weight plate, or other safe object during wrestler's bridges to add
resistance. Wear iron boots or ankle weights during leg raises to add resistance.
Two brutal options for weighted squats: 1) Two or more cinder blocks on a broomstick,
long plank, wooden dowel rod, or metal rod. Make sure the same number of cinder blocks is
on each side of your broomstick, plank, or rod. Add cinder blocks as you get stronger. 2)
Duffle bag with 60-80 pounds of sand and/or gravel. Gradually add weight to the duffle bag as
you get stronger. You can alternatively fill two different duffle bags with varying amounts of
sand or gravel.
difficulty and motivation, add a 10 pushup penalty every time you have to drop the load.
to drop the wrist roller. Do this with an overhand (pronated) grip and again with an
underhand (supinated) grip, to develop both sides of the forearm. This completes a set of
maximal effort. To exhaust the muscles further, add a drop set (perform the same exercise
again with less weight). Wrist roller work is the last exercise in the Day 2 workout.
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Short and Brutal Poor Man's Strength Training Program
Day 1
Warmup sets Perform
Weighted squats (use less than your working weight) 6-10 reps

Weighted squats Pyramid
Throw a car tire behind you (over head) and sprint to it 10-20 times
Sledgehammer overhead swings to car tire 10-50 times each side
Day 2
Warmup sets Perform
Bent over rows with 2 or 4 cinder blocks on a broomstick, 6-10 reps
wooden dowel rod, or metal rod

Drag 5 or more cinder blocks (improvised dragging setup) 2-3 sets of 50-100 feet
Wrestlers bridge 2-3 sets of 5-10 reps
Farmers walk 50 feet to 1/4th mile
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92
Karate Training Programs
Guides Included
93
A Karate Approach to Calisthenics
To view my video on this subject, visit my YouTube channel, where you will find my
playlist titled Karate Training.
Like many of my generation, I grew up watching movies like The Karate Kid,
Kickboxer, Enter the Dragon, Drunken Master, and Rocky. The larger-than-life characters
from these films wowed us with their fighting skills and never-give-up attitudes.
A common theme they all share is that the main character is an underdog who must
train hard to become a better fighter and overcome his seemingly invincible opponents. The
training methods employed often include some tough calisthenics skills. Im sure we all
remember seeing Rocky do uneven pull-ups in the second film, and dragon flags in the fourth.
The perseverance of our heroes, the amazing skills they learned, and the rigorous training
methods they endured inspired many of us to take up martial arts and training ourselves.
Bruce Lee popularized the dragon flag as well as other difficult bodyweight feats, like
his two finger push-ups. He espoused improving your athletic performance in order to
improve your martial performance, as well as to help fully express the human body. Certainly,
the martial-calisthenics connection is as old as man, yet Bruce was a great catalyst in the
popularization of martial arts in America, inspiring many to train hard like he did. He said,
Life is never stagnation. It is constant movementas well as constant change. Things live by
moving and gain strength as they go.
I didnt fully understand the implications of these words until I got into Progressive
Calisthenics. There are certainly comparisons to be made between learning progressive
calisthenics and martial arts. Coach Wade made some of these comparisons in The Tao of
PCC. He brought up some important similarities to martial arts. nobody can remember a
hundred techniques in a fight. What matters are the principles you absorb. You learn the
form, you absorb the form, you discard the form.
Our training shouldnt keep us stuck in a rigid form, but instead be directed to the
fullest expression of ourselves with utmost efficiency and simplicity. In Jackie Chans older
films, many of his characters often went through a transformation from a struggling student
to a graceful, efficient and powerful athlete. The training was generally harsh, but once he
absorbed the principles of his masters art, he was ready to face the next challenge!
Like the progressive calisthenics approach, traditional power training and body
conditioning methods in Okinawan karate focus on bulletproofing the joints, improving
flexibility, and building holistic strength.
There are a number of progressive bodyweight movements taught in Okinawan

karate, including knuckle push-ups, fingertip push-ups and ultimately, wrist push-up
variations. The exercises have very direct benefits for bunkai or application of kata.
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Of course, these exercises shouldnt replace previous progressions, but supplement

them. Also, dont overdo it with directly training the joints. Be sure to allow plenty of
time for your connective tissues to adapt.
To regress any of these variations, you can practice them using an incline (wall,
chair etc) or you can simply create less demanding leverage by kneeling instead of
performing them from your toes. You could also adapt the Convict Conditioning push-up
progression to these variations. (Coach Wade has already covered this for fingertip push-
ups in Convict Conditioning 2.)
Warm up your hands and forearms properly before working knuckle, fingertip or
wrist push-ups. Afterwards, shake your hands out, and stretch your fingers and wrists.
Like most push-up variations, knuckle push-ups strengthen most of the muscles
used in straight punches. Knuckle push-ups also strengthen the wrists and knuckles, and
help toughen up the skin. A course of fingertip push-ups, grip work, pull-ups, and proper
use of a heavy bag will help you punch as hard as Rocky Balboa!
Fingertip push-ups strengthen the finger extensor muscles. Naturally, they provide
direct benefits to strikes using extended fingers. Fingertip push-ups can be progressed by
doing push-ups on fewer fingers.
Wrist push-ups strengthen the wrists for various strikes, and have very specific
benefits for ox jaw and crane techniques. This push-up variation is done on the backs
of the hands. You can also regress this exercise (make it easier) by having one palm on
the training surface instead of having both on the backs of the hands. Practice this way on
both sides to maintain symmetry in training.
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A stretch commonly done in gymnastics will be useful in preparing for a wrist

push-up progression. Sit in a kneeling position, look straight down at your knees, lean
forward slightly and place the back of your hands on the ground, directly in front of your
knees. Naturally, leaning forward will put some of your weight onto the backs of your
hands, with the fingers turned inward. Cautiously lean into your hands until you feel mild
discomfort. Hold this stretch for 10-30 seconds, then come up and shake your hands out.
Repeat 1-3 times.
There are hidden steps between this stretch and a wrist hold in the top position
of a kneeling push-up. First, gradually build strength and flexibility in the wrists with the
stretch until you can put moderate pressure onto the backs of your hands with little to no
discomfort. The next part of the progression is to move your hands a few inches forward
from the starting position and unfold your hips slightly as you start putting pressure on
the backs of your hands. Imagine that you are trying to move a little closer to perfect form
for push-ups (hips locked out, weight carried through arms and hands). Find the most
difficult position that you can hold for 10-15 seconds when you put mild to moderate
pressure on your hands. Gradually work towards the full kneeling push-up wrist hold.
Wrist pushup progression with beginner goal and progression goal for each exercise:
Beginner: Seated wrist hold on back of hands 1x5 seconds; 2x15 seconds
Novice: Incline wrist hold 1x5 seconds; 2x10 seconds
Intermediate:
Wall wrist push-ups 1x10 reps; 2x10 reps
Incline wrist push-ups 1x5 reps; 2x7 reps
Kneeling wrist push-up hold 1x5 seconds; 2x7 seconds
Kneeling wrist push-ups 1x5 reps; 2x7 reps
High intermediate:
Wrist push-up hold 1x5 seconds; 2x7 seconds
Advanced:
Half wrist push-ups 1x5 reps; 2x7 reps
Full wrist push-ups 1x5 reps; 2x7 reps
Elite: One arm wrist pushups - 1 rep each side

You can regress any of the above exercises by performing them one palm on contact
surface and the back of the other hand on the contact surface. You can progress any of these
exercises by balling your hands up into fists as you ascend to lockout. Press through the backs
of the hands as you do this as you straighten your wrists out, squeeze your fingers, and make
fists. Pattern this movement from a seated wrist stretch on the backs of the hands (as done in
gymnastics), to get used to it.
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Programming and volume for wrist pushups are straightforward. Since the joints
dont adapt as quickly as the muscles, and the wrists can tend to be injury prone, be
conservative about volume. Practicing wrist push-ups once a week for low sets of low reps
is a good rule.
A few options for programming wrist training:

1) Adding it to an existing joint specialization session; see Convict Conditioning 2 for a
template
2) Doing some wrist stretches, holds and/or pushups as part of your warm-ups for
practice (whether karate or a sport that needs strong hands/wrists)
3) Doing some light stretches and other exercises as part of rehabilitating your wrists (of
course, this will depend on what exercises your physician recommends)
4) Training wrist holds after a session of pushups
5) There are many other possibilities depending on your own needs, goals, experience,
etc.
Martial arts and calisthenics can work hand-in-hand to develop all of the qualities
needed for the development of strength and technique. I hope that you, dear reader, find
my examples of this to be clear and useful. The Okinawan martial arts and the methods
that Coach Wade wrote about are ancient, but are still around because they work, and can
work well together!
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A Karate Approach to Calisthenics, part 2
To view my video on this subject, visit my YouTube channel, where you will find my
playlist titled Karate Training.
Getting to a high level in martial arts requires balance, power, flexibility, and strength.
In striking oriented arts such as karate, ones joints and connective tissues must also be
directly trained. Lastly, the body must be trained holistically in order to develop the needed
coordination and power in techniques.
In the previous article, I discussed karate style training for the upper body. Now, I
would like to go into detail about specific calisthenics exercises that strengthen the lower body
and midsection. These exercises also help with balance, tension-flexibility, and coordination.
This helps to prepare the student for more advanced training methods, including power
training, which I will detail later.
Lastly, the exercises I detail will start with general strengthening exercises such as
squats, and gradually become more and more specific to karate techniques and stances. This
helps develop focus in ones strikes as well as rooting and smooth transitions in stances and
footwork. Of course, it also helps develop coordinated, full body strength against resistance,
which sets the stage for training a makiwara board or heavy bag, and for power training.
Lower body exercises - quads, glutes, calves

Squats train not only the legs, but also the back to some degree when performed with
proper alignment. The importance of posture cannot be overstated for exercise, as well as for
combat. When training squats, look forward, keep your elbows in tight to the torso, and
visualize protecting your centerline from your opponent. Breathe deeply on the way down,
brace your abdomen, and slowly exhale on the way up. When breathing out, make sure to
keep your abdomen braced and engage it as fully as possible in exhalation. Imagine that you
are collecting energy on the way down and filling up your abdomen with it. Lastly, try pulling
both hands back into a karate hikite position (fists chambered at hips) as you lower and
inhale. As you stand and exhale, open your hands and slowly extend your arms in front of you
while rotating your fingers so that they point straight up. This is like performing a slow and
controlled palm strike with both arms.
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Coach Wades amazing progressions for squats and bridges in Convict Conditioning, as
well as the calf raise progression Convict Conditioning 2, can give your lower body all the
strength it needs. Work up to the progression standard for squats (step 5), while performing
them karate style as detailed above. Also work up to the progression standard for short
bridges (step 1 of the bridge progression) and for standing calf raises (also step 1). These will
prepare you for the exercises to come. Of course, if you want a massive calves and a back made
of steel, aim for the master steps of calf raises and bridges! For now, lets move on to
specialized karate-style calisthenics training for the lower body.
Glute and hamstring training

Many martial arts practitioners seem to forget the importance of paying attention to
this area of the body. The glutes act as the antagonist to the hip flexor muscle group, called the
Iliopsoas. Its important to train both to maintain muscular balance and prevent injury. Both
muscle groups are incredibly important in stances and kicking. This goes back to the idea of
training for holistic strength. Below is a short progression of exercises to help develop the
glutes and hamstrings. All of these can be performed without a partner or any special
equipment.
Glutes / hamstrings progression with beginner goal and progression goal for each
exercise:
Beginner: Short bridges 1x10 reps; 3x50 reps
Novice: One leg short bridges 1x10 reps; 3x40 reps
Intermediate: Foot elevated short bridges 1x10 reps; 3x30 reps
High Intermediate:
Foot elevated one leg short bridges 1x10 reps; 3x20 reps
Hip thrusts 1x7 reps; 2x20 reps
Advanced: Foot elevated hip thrusts 1x5 reps; 2x15 reps
Stance training
Now were ready to apply your strength to stances! These methods will drastically
improve your rooting, balance, and coordination. Also, the deeper you go with each of these
stances, the harder they become, and the more of a deep, isometric stretch you get. This helps
develop tension-flexibility, which is an integral part of the striking oriented arts, especially
kicks!
Even if you are strong at squats, dont be afraid to work on wall sit along with squats to
start getting ready for the isometric work to come. After a tough lower body session, just put
your back to a wall and slide down while bending your knees until your hamstrings are at a 90
degree angle to your feet. Aim to hold this for 20-60 seconds, then take a short rest, and
perform the exercise once more. Build up to at least 2 minutes total time in wall sit.
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This exercise is also useful as a remedial exercise if youre coming off an injury and
your physician has cleared you for training. Just remember to ease into it slowly and practice
safely. Dont let your knees go past your toes during wall sit, or go below a 90 degree bend at
the knees. Take deep breaths, brace your abdomen during the exercise, keep your heels
planted, and your back straight. If any pain develops, immediately stop the exercise.
Stance Training Progression Build up to

Beginner: Wall sit 2 minute hold
Intermediate: Horse stance 10 minute hold
High Intermediate: Lunge / front stance 2 minute hold
Advanced: Tree pose 30 second hold per leg
Advanced: Cossack squat / back stance 2 sets of 10 per leg
Power in techniques
Once you have built up the requisite foundation of strength in stances and movement,
it is time to work on power. To throw powerful strikes and kicks, one must be able to utilize
strength quickly and in a coordinated way. The bodyweight exercises given previously helped
to not only build strength, but coordination. What we need now is to work on acceleration!
Below is a progression of techniques that may be used to build power in kicks. It can be
modified to include roundhouse kicks instead of front kicks. Keep the sets high, but the
repetitions low to moderate. An exception can be made for bunny hops, if you would like to
build endurance. When practicing, remember to block. Blocking involves quickly pushing
off the floor in order to transfer your momentum upwards. Keep your knees pointed forward
when youre in the air, and keep them bent when landing, so that they dont absorb too much
of the shock.
You will be ready to move up to the next exercise in the progression when you are able
to consistently perform a skill with confidence, improved power, and little to no technical
flaws. In the jumps and bunny hop, you may measure your performance by the height of the
jump or hop.
Front Kick Power Progression

Beginner: Straight jump
Novice: Tuck jump
Intermediate: Bunny hop
High Intermediate: Front kick from squat
High Intermediate: Front kick from lunge
Advanced: Jumping front kick
Advanced: Lunge to jumping front kick
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Abdominal training and tension-flexibility

Karate also requires a strong core and the ability to contract your muscles throughout a
range of motion. Midsection holds and leg raises are incredibly helpful in developing
contractile tension in the muscles needed for kicking. I cover progressions for both in my
Calisthenics Progressions article, later in this guide.
The side kick progression trains the sides of the abdomen (obliques) and develops
tension-flexibility in the legs. Before beginning the progression, build up your legs with squats
and your abdominals with midsection holds and/or leg raises. This will give you the holistic
strength needed.
Side Kick Progression Build up to

Side plank 2 minute hold on each side
Side elbow plank 2 minute hold on each side
Side plank hip raises 2 sets of 20 on each side
Side leg raises 2 sets of 20 on each side
Standing side leg raises 2 sets of 10 on each side
Standing side leg hold 10-30 second holds on each leg
Side kick 50 per side
Exercises performed in the video -

Foot elevated short bridges
Foot elevated one leg short bridges
Hip thrusts
Horse stance
Tree pose
Lunge
Vertical bunny hop
Front kick from lunge
Side leg raises
Standing side leg hold
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Hojo Undo - Supplementary training exercises for karate
"Hojo Undo", or "supplementary exercises", is a Japanese term that refers to training

methods commonly used in traditional Okinawan karate. The exercises were designed to be
very specific to karate training and helped develop breathing, posture, coordination,
functional ambidextrous strength, and conditioning. The tools have traditionally been simple
and improvised with some creativity and materials that are affordable or readily found for free
- mostly wood, rope, straw, and stone.
If you want more ideas on the old school Hojo Undo methods, including how to
construct your own equipment, view my Google+ collection on the subject -
https://plus.google.com/collection/0xyZWB
I have a playlist on my YouTube channel titled Karate Training, which includes the
videos mentioned in this article.
Now, I will list and shortly describe the Hojo Undo implements that I have personally
taught and worked with.
"Chi ishi" - weighted levers; aka "strength stones"
"Makiage kigu" - wrist rollers, normally a weight hung from a wooden handle via rope,
and used to develop the wrists and forearms.
Tan it is like a modern barbell, and made from a wood post that has concrete
weights on each end. I used a steel barbell for the exercises recommended in 'The Art of Hojo
Undo.' It is also a good idea to train bojutsu (staff technique) movements with a barbell that is
light enough for you to use.
Impact Tools of Hojo Undo that I personally use.
Jari Bako - A bowl or bucket filled with sand, smooth stones, marbles, or even rice or
beans. It is used by striking your fingers into it, in order to condition your fingers and
fingertips.
"Makiwara" - Padded striking post. Traditionally, rope is used to bind a pad of rice
straw to the top to create a striking surface. (Maki = roll; Wara = straw.) Other materials such
as duct tape are suitable, however. Other traditional types of makiwara include age-makiwara
(hanging), ude-makiwara (round on all sides), tou-makiwara (bamboo stalks or cane). The
smaller and more commonly seen makiwara boards are usually made of a pad that is covered
with canvas and fixed to a board, then mounted to a wall. There are some variations, such as
clapper and portable makiwara.
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In my video Poor Mans Strength Training Hojo Undo Lifting Tools, I demonstrate
some Hojo Undo exercises. In order of appearance, the objects and tools I use are bricks, an
old gear on an axle, and two chi ishi (strength stones). We made the chi ishi from
materials we had in the tool shed. Both use a grind stone as the weight. A pool stick was used
for one chi ishi and an axe handle was used for another. The wrist rollers were made from
dowel rods, electrical wire, old vacuum cleaner cords, and rubber tarp straps with S hooks.
Instead of wires or cords, you could use rope. For weight, you can use weight plates (start with
3 to 5 pounds if youre a beginner), or a milk or juice jug at least partially filled with water.
Make sure you wash the jug well before use. You could also pour some gravel or sand into the
jug.
Hojo Undo also includes the use of bag work. Old car tires may be taped together
(gorilla tape is recommended) and used as a replacement for a heavy bag. Auto repair shops
usually give car tires away for free if you ask nicely since they normally have to pay for the
tires be hauled off. We have put together two tire setups for kicking, and for weather
protection, we use tarp secured with bungee cords. Instead of bungee cords, you can use
rubber tarp straps with S hooks.
We also constructed a wall mounted car tire makiwara board. A description of the
project, along with pictures of it, starts on the next page. I have recorded videos of uses of the
car tire setup and the makiwara board.
It didn't cost us a cent to put these together, except for the weight plates I use with the
wrist rollers, and the gorilla tape. The rest of the materials we already had, except for the car
tires, which I obtained from auto repair shops.
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Wall mounted car tire makiwara board project
This project is fairly simple and straightforward. The design is sturdy and resistant to
water damage, as well as very cost effective, as the materials can often be found at thrift shops
and home improvement stores. The tire provides a bit of "give", allowing the user to deliver
powerful blows without risk of injury to joints (as long as proper technique and caution are
used). Auto repair shops will usually give you old car tires for free if you ask nicely, since they
will often be throwing out old tires on a regular basis.
There are various types of makiwara that have historically been used in various karate
styles. Makiwara are Okinawan in origin and traditionally consisted of a wooden board or pole
padded with rice straw tied on with rope. Foam is an excellent alternative form of padding.
Duct tape, leather, and canvas work quite well as coverings, and are quite durable. The
makiwara can be free standing (via a pole placed in the ground or attached to something
heavy) or mounted to a wall. The primary purposes of the makiwara are to condition one's
striking tools and "kime", which in the context of karate, means focus of technique.
If you use canvas, make sure you have enough to fold around the foam and around to
the back of the board a few inches so that it can be stapled on.
Our materials and tools:

3 feet of plyboard cut into two pieces with power saw
Pieces of foam from old flotation devices, trimmed down to fit the board (to provide cushion)
Elmer's Glue and Shoe Goo to keep the foam in place and protect the board from
water damage. Shoe Goo is sturdy enough to take a lot of beating.
Heavy weights to help flatten out the foam
Painting canvas wrapped around the wood and attached via staples to provide a striking
surface
Old car tire to mount the finished board on via screws
Wall to mount the tire on, using old wiring and screws
For more Karate equipment projects and video tutorials -

https://plus.google.com/collection/0xyZWB
Pictures of the project start on next page
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Karate Training Programs
Practice kata and sparring drills as separate workouts, before a workout, or after a
workout. You may practice kata, bunkai (application of kata), and sparring / drills alone or
with a partner. Of course, I cannot emphasize enough the need for formal instruction and
proper technique. Seek out a qualified teacher as well as an experienced strength and
conditioning coach to help with learning the techniques and exercises.
Refer to the Karate Approach to Calisthenics articles for these progressions -

Wrist pushups
Glutes / hamstrings
Stance training
Front kick power
Side kickover
Refer to the progressions article later in this guide for the rest of the progressions.
I also have a progression video playlist on my YouTube channel, as well as many other
playlists - https://www.youtube.com/bodyweightbiz
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Beginner Karate Training Program Full Body

Start with a beginner or novice exercise from each of the progressions. Work with an
exercise until you can perform the set and rep range given beside its progression, using good
are working with intermediate exercises in each of the progressions, and consistently
Workout
Warmup sets Perform

Early pushup progression 8-12 reps
Early pullup progression 6-10 reps
Early squat progression 6-10 reps

Basic stance work 2-3 sets of 30 seconds to 3 minutes
Basic techniques 2-3 rounds of 1-3 minutes
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Intermediate Karate Training Program 1 Full Body

Start with a beginner or novice exercise from each of the progressions that you are new
to. Work with an exercise until you can perform the set and rep range given beside its
progression, using good technique. Move to a harder exercise in that progression, and repeat
the process. When you are working with intermediate exercises in each of the progressions,
and consistently performing 4 circuits in this workout, you are ready for the next program.
Where (Various) is listed, this means that the time or reps will depend on the exercise
and your current level of conditioning.
Workout
Warmup sets Perform

Hold lunge 10-15 seconds each side

Stance training progression 3-5 sets (Various)
Shadow boxing 2-3 rounds of 1-3 minutes
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Intermediate Karate Training Program 2 Upper / Lower Split
Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

For the progressions, start with a beginner or novice exercise from each of the
progressions that you are new to. Move to a harder exercise in that progression when you can
perform the set and rep / time range given, using good technique. The exception is the front
kick power progression. You will be ready to move up to the next exercise in this progression
when you are able to consistently perform a skill with confidence, improved power, and little
to no technical flaws. In the jumps and bunny hop, you may measure your performance by the
height of the jump or hop.
Remember to still practice skills for multiple sets in each workout, but for low reps in
each set. This way you can practice fresh and make sure that each performance is as close to
the ideal as possible.
For the rest of the exercises, aim to perform the set and/or rep / time range given.
When you are working with at least high intermediate exercises in each of the progressions,
and your hands have toughened up from performing twisting knuckle pushups, you are ready
for the next program. A video on twisting knuckle pushups, with explanations, is included in
my Karate Training playlist. All of my playlists are at my YouTube channel, linked above.
Where (various) is listed, this means that the time or reps will depend on the exercise
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Intermediate Karate Training Program 2 Upper / Lower Split
Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise
Twisting knuckle pushups 2-3 sets of 5-10 reps
Wrist pushup progression 2-3 sets of 3-7 reps or
2-3 sets of 8-12 second holds
Day 2
Warmup sets Perform


Bridging progression (Various)
Front kick power progression (Various)
Calf raise progression (Various)
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Advanced Karate Training Program 1 Upper / Lower Split
Each workout should be performed 2 or 3 times a week on non-consecutive days. Start

For the progressions, start with a beginner or novice exercise from each of the
progressions that you are new to. Move to a harder exercise in that progression when you can
perform the set and rep / time range given, using good technique. The exception is the front
kick power progression. You will be ready to move up to the next exercise in this progression
when you are able to consistently perform a skill with confidence, improved power, and little
to no technical flaws. In the jumps and bunny hop, you may measure your performance by the
height of the jump or hop.
For the rest of the exercises, aim to perform the set and/or rep / time range given.
When you are working with advanced exercises in each of the progressions, you are ready for
the next program.
I have videos of demonstrations and explanations of the progressions and exercises at

my YouTube channel, linked above.
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Advanced Karate Training Program 1 Upper / Lower Split
Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise on
each side
Pushup progression (performed on knuckles) 2-3 sets of 6-10 reps
Hang grip work (Various)
Makiwara work 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 strikes per technique, or
30-50 combinations
Day 2
Warmup sets Perform


Glute / hamstring progression (Various)
Side kick progression (Various)
Bag work or kicking a tire setup 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 roundhouse kicks/side, or
30-50 combinations
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Advanced Karate Training Program 2 Three Way Split
Each workout should be performed once or twice a week on non-consecutive days.

Warm up and stretch for at least 5 minutes before each workout. Perform light stretching of
the muscles you worked after you finish training. Take at least one rest day each week. The
other days may be used for calisthenics only, sports practice, or an activity of choice.
difficulty and motivation, add a 10 pushup penalty every time you drop the bag(s) or blocks
during the farmers walks or lunges.
Move to a harder exercise in a progression when you can perform the set and rep / time
range given, using good technique. The exception is the front kick power progression. You will
be ready to move up to the next exercise in this progression when you are able to consistently
perform a skill with confidence, improved power, and little to no technical flaws. In the jumps
and bunny hop, you may measure your performance by the height of the jump or hop.
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Day 1
Warmup sets Perform


Chi ishi work 1-3 sets of 5-10 reps per exercise on
each side
Twisting knuckle pushups 2-3 sets of 5-8 reps
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Day 2
Warmup sets Perform


Bag work or kicking a tire setup 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 roundhouse kicks/side, or
30-50 combinations
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Day 3
Warmup sets Perform

Handstand pushup progression 8-12 reps
Horizontal progression 6-10 reps

Handstand pushup progression (Various)
Horizontal pullup progression (Various)
Hang grip work (Various)
Makiwara work 2-3 rounds of 1-3 minutes, or
3-5 sets of 10 strikes per technique, or
30-50 combinations
Wrestlers bridge 3-5 sets of 5-8 reps
Midsection holds progression 3-5 sets of 5-30 second holds
Farmers walk 2-3 sets of 100-300 feet
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Short and Brutal Karate Training Program

(Abbreviated advanced program)
This program is for athletes who have worked with an advanced program for 8 weeks or
more. Always use a load that challenges you to complete a set with good form. Take a short
rest between exercises. Warm up and stretch for at least 5 minutes before a workout. Perform
light stretching of the muscles you worked after you finish training. When you first start this
this program 2 or 3 times per week. Take at least one rest day each week. Rest about 2
minutes between sets, except during a pyramid. Where (various) is listed, this means that the
time or reps will depend on the exercise and your current level of conditioning.
might perform a set of 5, rest, then perform a set of 3, rest again, and finish with a set of 1.
Rest only as long as you need between sets in a pyramid. You can use the same weight across
sets in a pyramid, or add weight between sets. You can also perform descending pyramids, in
which you remove weight between sets. A third option is performing a reverse pyramid, in
which you remove weight between sets, and perform more repetitions each set instead of less.
It all depends on your goal strength, hypertrophy, or endurance training. Example pyramids
5/4/3/2/1; 10/8/6/4/2; 20/16/12/8/4
One way to add weight to pushups is to wear a sturdy backpack filled with sand or
gravel. Ways to add weight to pullups include: 1) wear a filled backpack, and 2) use a dipping
belt with weight plates, kettlebells, and/or old jugs filled with either sand or gravel. Clean the
jugs out before filling them. Hold a sandbag or weight plate during wrestler's bridges to add
resistance. Wear iron boots or ankle weights during leg raises to add resistance.
Two brutal options for weighted squats: 1) Two or more cinder blocks on a broomstick,
long plank, wooden dowel rod, or metal rod. Make sure the same number of cinder blocks is
on each side of your broomstick, plank, or rod. Add cinder blocks as you get stronger. 2)
Duffle bag with 60-80 pounds of sand and/or gravel. Gradually add weight to the duffle bag as
you get stronger. You can instead fill two duffle bags with varying amounts of sand or gravel.
difficulty and motivation, add a 10 pushup penalty every time you have to drop the load.
to drop the wrist roller. Do this with an overhand (pronated) grip and again with an
underhand (supinated) grip, to develop both sides of the forearm. This completes a set of
maximal effort. To exhaust the muscles further, add a drop set (perform the same exercise
again with less weight).
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Short and Brutal Karate Training Program
Day 1
Warmup sets Perform


Chi ishi work At least 1 set of 5-10 reps per exercise on
each side
Twisting knuckle pushups Pyramid
Day 2
Warmup sets Perform


Weighted squats Pyramid
Bag work or kicking a tire setup 3-5 sets of 10-20 roundhouse kicks/side
Or 100 combinations
Or 2-3 rounds of 2-3 minutes

Makiwara work 50-100 strikes per technique
on each side
Or 2-3 rounds of 2-3 minutes
Farmers walk 200 feet to a half mile
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Example workouts
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An example skill training session
The key concepts are to train consistently towards difficult skills, and to gradually
prime the nervous system for the work sets by performing warmup sets and skill work.
Cardio, stretches for wrists, shoulders, and hamstrings

Frog stand or tripod headstand, 2-3 sets of 20-30 seconds
T lever to handstand and back to T lever, 3-5 short sets
Forward rolls, 3-5 short sets
Bridge holds, 2-3 sets of 20-30 seconds
Backbends with recovery (aka stand to stand bridges), 3-5 short sets
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An example advanced abdominal workout
The abdominals are involved in many lifts and calisthenics movements, so you may or
may not need to emphasize them. Still, it is highly recommended to target your abdominals if
your activity or sport demands it. The below workouts are examples of the abdominal
programs I perform. Don't just follow my routines; they are simply examples that you can
borrow ideas from.
Bodybuilding workout for abdominals
Warm up and stretch, then perform the following exercises as one giant set, without
rest between exercises. Build up to 3 giant sets.
Hanging knee raises, moderate to high repetitions

Midsection hold progression, a few short holds
Flat straight leg raises, moderate to high repetitions
Planks, a few short holds
Dragon flags with slow straight leg negatives, low to moderate repetitions
Side planks, a few short holds
Side leg raises, moderate to high repetitions
Skill conditioning workout for abdominals
Treat each exercise as a skill in this workout. Aim for the ideal performance in every
repetition, and take a short rest between each one.
Warm up and stretch

Hanging knee raises, moderate to high repetitions
Rest 2-3 minutes
Skill conditioning choose one or two progressions to focus on:
Front lever, midsection holds, chinup pullover, or dragon flag
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Example abbreviated bodybuilding workouts

Below are two workouts based on my own routines. You don't have to focus on the
same muscles, perform the same exercises, work with them in the same order, or work with
the same repetition goals. These are just example routines.
Intermediate workout for chest, biceps, triceps, and shoulders
rest between exercises. One giant set takes 5 to 10 minutes, depending on cadence. Build up to
3 supersets.
20-30 incline pushups
10-15 pike handstand pushups
8-12 deep bodyweight triceps extensions
10-15 horizontal pullups with close underhand grip, done with a curling motion and
hard isometric contraction at top of each rep
Drop set of 5-10 horizontal pullups with shoulder width overhand grip
Drop set of 3-5 bent leg horizontal pullups
10-15 hanging leg raises or parallel bar leg raises
10-15 horizontal bar dips or tucked knee parallel dips
8-12 tuck planche pushups
Advanced workout for shoulders, biceps, triceps, and shoulders
rest between exercises. One giant set takes about 10 minutes. Build up to 3 giant sets.
Handstand pushups, 8-12 reps
Korean dips, 8-12 reps
Bodyweight triceps extensions, 8-12 reps
Drop set of the same exercise at a higher incline, 8-12 reps
Close pushups (feet elevated), 8-12 reps
Drop set of close pushups or incline close pushups, 8-12 reps
Straight dips, 8-12 reps
Horizontal pullup progression, up to 30 reps or a pyramid up to 10/8/6/4/2
Hang grip of choice, 10-60 seconds
Drop set of an easier hang grip, 10-30 seconds
A second drop set, 10-30 seconds
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Training Tactics
Bodybuilding tactics - hypertrophy with a focus on the muscles:
The goal is to exhaust the muscles with high reps of simple to moderate complexity
exercises that allow you to perform a moderate to full range of motion, and generate intense
muscle contractions. While the intensity should be kept high, it should also allow you to
perform enough sets and reps to exhaust the muscle(s). The sets you perform each exercise for
should be kept low to moderate, while the reps should be kept high, and the rest periods
between sets (inter-set rest) should be kept relatively short.
If you are a beginner, perform 1 or 2 beginner bodybuilding workouts on non-

consecutive days, and build up to 3 non-consecutive training days. This allows your muscles
time to recover and become accustomed to training. Experienced bodybuilders may train up
to 6 days per week with a well designed program that targets different muscles each day.
Useful tactics:
Ladders - sets of increasing reps.
Supersets perform two exercises that work opposing muscle groups without stopping. in a
row without stopping. It is possible and often recommended to create one long superset with
multiple pairs of exercises.
Burner sets - do all of your work sets back to back with no rest.
Extended sets - use one or more of the following: eccentrics/negatives, isometric holds, rest-
pause sets, partial reps, forced reps, change of positioning (grip style, grip width, stance
change, etc) and/or drop sets.
Even higher reps than recommended in the bodybuilding workouts use ladders, drop sets,
or other tactics as needed.
Very slow reps up to 10 seconds up and 10 seconds down
Muscular exhaustion work perform at the end of a workout, such as performing lunges or
duck walks after a leg workout
Emphasis on a muscle or muscle group add specialization exercises
Going through a strength training cycle - stronger muscles can use higher loads and generate
more intense contractions.
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Strength training tactics-

Hypertrophy with a focus on the nervous system:
The goal is to perform slightly high sets of low to moderate reps of the most difficult
compound (multi-joint) movements that you can do with good form in each rep. The rest
periods between sets should be just long enough to allow you to practice fresh. An example
number of sets and reps for strength training 2-5 sets of 1-6. Training frequency can be built
up to a moderate amount. Multiple weekly sessions are viable since the muscles aren't being
worked to complete exhaustion.
As a rule, you are focusing on ingraining these intense movements into your nervous
system. Gradually tighten up form. Of course, it's still important to utilize high rep sets for
warmups to gradually prepare the mind, muscles, and nervous system for the hard work to
come.
Useful tactics: Pyramids (sets of decreasing reps), grease the groove, high intensity
interval training, skill work
Technique: Tension, bracing, breathing methods, laser focus, muscle synergy
Skill training tactics:
Aim for neuromuscular efficiency. Don't think of it as working out your muscles, but
working on technique. Take slightly longer rest periods between sets than you would during
strength training or bodybuilding, so that you can practice fresh. Aim for technical perfection
each rep. Remember that strength is a skill! Do not train to failure. Instead, train to improve
your neuromuscular efficiency.
Very useful tactic - Grease the groove (synaptic facilitation):
Specificity + frequent practice = success- Pavel Tsatsouline
The grease the groove approach involves frequent, fresh practice of an exercise or
skill for sub-maximal repetitions or intensity. Aim for multiple sets spaced out throughout the
day. Use this approach for one or two skills or exercises, at most, in the same training cycle (1
or 2 weeks).
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Calibrating exercises and workouts

Tougheners, regressions, and more
Tougheners include, but are not limited to:

Bodyweight triceps extensions low incline, deeper range of motion, build up to
performing with one arm, hold the bottom position for time each rep
Horizontal pullups asymmetry, lower bar, biceps emphasis, one leg
Hanging leg raises full ROM (range of motion), combinations with front lever, lateral
movement
Pike handstand pushups full ROM, feet elevated, alternate sides each rep
Handstand pushups full ROM, alternate sides each rep, transitional work (working
towards one arm handstand pushups), freestanding handstand pushups
Dips L position with legs, harder exercise in the progression
Pushups hands closer together, transitional work (working towards one arm
pushups), performing pushups in a declined position, performing slow reps, harder exercise
in the progression
Pullups hands closer together, transitional work (working towards one arm pullups),
performing slow reps, harder exercise in the progression
Regressions include, but are not limited to:
Bodyweight triceps extensions higher incline, partial range of motion, perform an
easier triceps exercise (such as tiger bend pushups)
Incline pushups higher incline, partial range of motion
Horizontal pullups higher bar, get closer to standing, bent legs
Hanging leg raises partial range of motion, perform frog leg raises, raise one leg at a
time (swimming the legs), easier exercise in the progression
Pike handstand pushups partial range of motion, perform divebomber pushups,
perform Hindu pushups (aka Dands), hold top position for time, easier exercise in the
progression
Dips less range of motion, easier exercise in the progression
Pushups less range of motion, easier exercise in the progression, perform pushups
with hands on a safe, sturdy object (higher objects are easier, lower objects are harder)
Drop set ideas include, but are not limited to:
Bodyweight triceps extensions - perform the exercise at a higher incline, perform bench
dips, and perform multiple drop sets of pushups. Progressions drop at least 1 level in the
progression and perform that exercise until form starts to break down.
Equipment:
To elevate the hands and/or feet, you could use a walkway, park benches, a step or
rung, a wall, a tree experiment! For parallel dips, you could use two sturdy objects at a
height that will allow you to perform the exercise at a sufficient range of motion, or you could
use park benches.
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Calisthenics Progressions
Training tactics included
Visit my YouTube channel to view my training videos and playlists:

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Calisthenics Progressions
Table of contents
Introduction and training tactics - 135
Pushup progression - 137

Pullup progression - 139
Leg raise progression - 141
Squatting progression - 143
Bridging progression - 147
Handstand pushup progression - 149
Horizontal pullup progression - 152

Dipping progression - 153
Midsection hold progression - 155
Back lever progression - 157
Front lever progression - 159
Specialization progression wrist pushups - 161

Specialization progression chinup pullovers - 163
Specialization progression dragon flags - 165
Specialization progression glutes / hamstrings - 168
Other recommended progressions - 169

(books and free videos)
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Introduction and training tactics
A beginner goal and a progression goal are listed beside each exercise. You should
achieve before moving to a harder exercise. You don't have to work with every exercise in a
progression in order to become proficient in that progression, or do the exercises in the same
exact order listed. There are often multiple ways to make an exercise easier or harder.
Dont rush through progressions. This can lead to injuries or burnout. Be patient, enjoy
the journey, and give your body time to adapt. Athletes in beginner through intermediate
levels of strength should be able to stick with a double progression. Start with low repetitions
and build up to a training goal, then move on to a harder exercise, and repeat.
Once you get past the intermediate level of strength, gains will often slow down. When
this happens, you will need to start exploring other types of progression and structure your
training cycles differently. A few proven methods for planning training cycles:
Daily undulation periodization
Grease the groove
Stepped periodization
Weekly splits - push/pull, upper body/lower body, etc.
Or a mixture of different types
Elite level goals require many hours of dedicated training, specialized instruction, and
high level of strength. The more highly specialized your goal of choice is, the more you need to
focus on it instead of other elite goals. To view many more elite goals than those listed in the
progressions, view Skill Guidelines for Building Strong, Useful, Adaptable Athletes. It is a
collaboration between Eat. Move. Improve. and APEX Movement.
http://chrissalvato.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-
athletes/
When you are ready to start pursuing elite goals, ask an experienced strength coach
about goal selection, workout design, and training cycles.
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Pushup progression -
Beginner: Wall pushups - 1x10; 3x50

Novice: Incline pushups - 1x10; 3x40
Intermediate:
Kneeling pushups - 1x10; 3x30
Pushups - 1x10; 2x20
High intermediate:
One leg pushups - 1x10; 2x20
Close pushups - 1x10; 2x20
Advanced:
Uneven pushups - 1x10 each side; 2x20 each side
Lever pushups 1x7 each side; 2x20 each side
Archer pushups - 1x7 each side; 2x20 each side
One arm incline pushups - 1x5 each side; 2x15 each side
High advanced:
One arm kneeling pushups - 1x5 each side; 2x10 each side
Straddle one arm pushups - 1x5 each side; 2x10 each side
Gecko pushups - 1x5 each side; 2x10 each side
Snake one arm pushups - 1x5 each side; 2x10 each side
Elite:
Ultimate one arm pushup - 2x5 each side
Decline one arm pushups - 3-5 each side
One arm fingertip pushups - 1 each side
One arm wrist pushups - 1 each side
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Notes on exercise performance
Wall pushups - Place your palms on the wall, with your hands at about the level of your
shoulders. Your arms should be straight and shoulder width apart. Keep your back straight
and your feet together. Bend your shoulders and elbow slowly until you are about an inch or
two from touching your forehead or chest to the wall. Push away from the wall, back to the
start position. Remember to perform repetitions at a slow cadence.
Incline pushups Use a chair, bench, bed, solid fencing, work surface, or any other safe
object or furniture that will allow you a deeper range of motion. It should be solid enough to
hold you up during the exercise. A higher incline makes the exercise easier, and a lower
incline makes the exercise harder.
Start with your feet together and your body kept in a straight line as you practice this
exercise. To get into the start position, lean over and place your hands on the object. Your
arms should be straight and shoulder width apart. Keep your back straight and your feet
together. Bend your shoulders and elbow slowly until you are about an inch or two from
touching your forehead or chest to the object. Push away from it, back to the start position.
Uneven pushups - get into pushup position, then support yourself on one arm as you
put your other hand on a small, solid object or short elevation. Bricks, pushup handles, a
basketball, the first step of a porch, and so on work quite well. Make sure you have both arms
directly below your shoulders so that you are stable. Keep your weight evenly distributed
between both hands, and bend the elbows and shoulders until your chest touches the top of
the hand on the object. holding on to the basketball. Pause for a second, then push back up.
This is one repetition. Make sure to work both sides equally.
I recommend using a brick for this exercise. Once you build strength in this exercise,
you can add another brick to make it harder. Build up to using three bricks. Once you feel
strong enough in uneven pushups, start using a basketball, which makes it harder, since you
have to stabilize the ball during the exercise.
Archer pushups stretch one arm out to the side and point the fingers out in that
direction. The positioning will look like lever pushups, but in this exercise, you are not
pressing down through an object, making the exercise harder.
Ultimate one arm pushup legs together, as little snaking out as possible when
pushing up.
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Pullup progression -
Beginner:
Leg assisted pullups - 1x10 reps; 3x30
Novice:
Leg elevated pullups (aka jackknife pullups) - 1x10 reps; 3x20
Partner pullups - 1x5 reps; 2x10
Intermediate:
Pullups - 1x5 reps; 2x10
High intermediate:
L hold pullups - 1x5 reps; 2x10 reps
Neutral grip pullups 1x5 reps; 2x10 reps
Close grip pullups - 1x5 reps; 2x10 reps
Advanced:
Headbangers - 1x5 reps; 2x10
Commando pullups (asymmetrical close pullups) -
1x5 reps each side; 5x5 reps each side
Diagonal (side to side) pullups 1x5 reps each side; 3x5 reps each side
Round the worlds - 1x5 reps each side; 3x5 reps each side
Uneven pullups - 1x5 reps each side; 3x5 reps each side
Typewriter pullups 1x5 reps each side; 3x5 reps each side
Archer pullups - 1x5 reps each side; 3x5 reps each side
High advanced:
Leg assisted one arm pullups - 1x5 reps each side; 3x5 reps each side
Leg elevated one arm pullups - 1x5 reps each side; 3x5 reps each side
Partner one arm pullups - 1x5 reps each side; 3x5 reps each side
Self assisted one arm pullups 1x5 reps each side; 3x5 reps each side
Elite:
One arm pullup for 5 reps each side
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Basic exercises through pullups read the article Build to full pullups in my full guide
for more details.
Uneven pullups grasp the bar tightly with one hand, and the off hand will will grasp
the wrist of the working arm. The elbow of the off hand will naturally be bent much more than
that of the working arm. The thumb of the supporting hand will be just below the opposite
palm, with the fingers below the back of the hanging hand. Both elbows will be out in front of
you. Use your off hand to help perform pullups this way. Make sure to perform the same
number of reps on each side. Because you are supporting your body weight from one hand
during uneven pullups, practicing them helps you to begin transitioning to one arm pullups. If
you find it hard to keep hold of the bar, go back a step in the progression, and build up your
sets and reps. I also recommend practicing some hanging grip work.
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Leg raise progression -

Beginner:
Seated knee tucks 1x10 reps; 3x40 reps
Flat knee raises - 1x10 reps; 3x30 reps
Flat bent leg raises - 1x10 reps; 3x25 reps each side
Novice:
Flat one leg lying leg raises - 1x10 reps; 2x20 reps each side
Intermediate:
Lying leg raises - 1x10 reps; 2x20 reps
Hanging bicycles - 1x10 reps; 2x20 reps each side
Hanging knee raises - 1x7 reps; 2x15 reps
High intermediate:
Hanging frog raises - 1x5 reps; 2x12 reps
Hanging leg raises - 1x5 reps; 2x10 reps
Reverse frogs - 1x5 reps; 2x10 reps
Hanging frog raise to pike lift 1x5 reps; 2x10 reps
Advanced:
Pike lifts (basically toes-ons / full range of motion leg lifts; drill flexibility for this) - 2x7 reps
High advanced:
Solid rollovers (basically dead hang pullovers but with more focus on strength than
momentum) - 2x5 reps
Elite exercises and goals include, but are not limited to:
Hanging dragon flag hold for 15 seconds
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A remedial exercise - if you're deconditioned, you may want to start with a static hold
called six inches, where you lay flat on your back, with legs extended and knees straight.
Then, lift your feet a few inches off the floor and hold for time. This will gently condition your
abdominals and get you used to the start position for leg raises.
Flat knee raises - lie back flat on the floor, put your legs together, and your arms down
by your side. Bend your knees at about 90 degrees, and keep the feet a few inches of the
ground. Press hard on the floor using your hands if needed, to keep your body stable. From
there, bring your knees up smoothly until they are over your hips, and exhale as you do this.
Pause briefly, slowly lower your feet to the start position, and make sure to inhale as you do
this. Keep your abdominals tight, and your knees at a 90 degree angle throughout the
exercise. If this is too hard at first, raise one knee at the time, then the other. Once you can
perform knee raises for 2 sets of 20, straighten your legs out a little each workout until you
can perform straight leg raises.
Hanging knee raises - Slowly raise your legs as far as you can. As your abs get stronger
you can increase your range of motion in this exercise, until you are doing full range of motion
leg raises (where you touch your feet or shins to the bar).
Reverse frogs - leg raise to L-hold, tuck knees in to the upper arms or elbows, reverse
Pike lifts - basically toes-ons / full range of motion leg lifts; drill flexibility for this
Solid rollover this exercise is a harder variation of the chinup pullover and should be
completed as one smooth movement. Grab onto a high overhead bar, and from a dead hang,
perform a full range of motion leg raise, move into inverse front hang. From there, pull with
the arms until your hips are on the bar. Complete the exercise by bending at the hips, rolling
over the bar, and straightening up your upper body into front support position.
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Squatting progression:
Beginner:
Jackknife squats 1x10 reps; 3x40 reps
Novice:
Partner squats 1x10 reps; 3x30 reps
Self-assisted squats 1x10 reps; 3x30 reps
Intermediate: Full squats - 1x10 reps; 2x30 reps
High intermediate:
Close squats 1x10 reps; 2x20 reps
Cossack squats 1x10 each side; 2x20 reps each side
Split squats 1x10 each side; 2x20 reps each side
Elevated split squats 1x7 each side; 2x15 reps each side
Shrimp squats 1x7 each side; 2x15 reps each side
Advanced:
Raised one leg squats 1x7 each side; 2x15 reps each side
Partner-assisted pistols 1x7 each side; 2x15 reps each side
Bench pistols 1x7 each side; 2x15 reps each side
Self-assisted pistols 1x7 each side; 2x15 reps each side
Press pistols 1x7 each side; 2x15 reps each side
High advanced:
Pistols 1x5 each side; 2x10 reps each side
Wushu pistols 1x5 each side; 2x10 reps each side
Pistol squats - 1x50 each side
Jumbo shrimp squats (standing on a chair for greater range of motion) -
1x5 each side
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Jackknife squats - Stand in front of a chair, table, or something similar that comes up
to about the level of your knees. Make sure it is safe and sturdy. Keep your legs straight and at
least shoulder width apart. Bend at the waist and lightly rest your palms on the object. This
will put some of the load onto your upper body, thus making the squats a bit easier on your
legs. It also helps maintain balance. As you perform squats from this starting position, try to
keep your torso parallel to the floor or ground. Bend your knees and hips until you cannot go
any further down. Your hamstrings and calves should reach each other. Your arms will
necessarily bend as well on the way down. From here, use combined leg and arm strength to
push back up to the start position.
Keep your heels planted, and don't bounce during the squats. This prevents injury and
stretches out your ankles. Having flexibility in that area will help you to master the lowest
position of a full squat. If you're having trouble making it out of the bottom position, don't
worry! Just try to get a little deeper each workout. Another way is to use a little more arm
strength to take some of the load off your legs as you come out of the bottom position. As you
build leg strength, you will rely less on your arms.
Once you feel comfortable working with this type of squat, start using a higher object
such as a desk, back of a chair, or similar. Again, your legs should be straight and about
shoulder width apart, with your arms out straight, holding on to your object of choice. Keep
your back straight as you squat down for the deepest range of motion that you are comfortable
with. Gradually increase the depth of your squats as you build strength. Remember to keep
your heels flat on the floor.
Squats - Stand with your feet at shoulder width apart, and squat down as far as
possible, with your upper body aligned, then return to standing position. Make sure your
knees bend outwards and that your heels remain on the floor throughout the exercise.
Shrimp squats one foot is tucked in behind you as you perform a squat on the other
leg. Bend at the hips and the knee of the standing leg until the other knee touches the ground.
To progress from split squats to shrimp squats, gradually press through the back foot less,
until you are performing squats with one leg.
Raised one leg squats step onto a safe, sturdy object with one leg and stand straight
up on that leg, then bend at the hips and the knee of the standing leg until the back foot
touches the ground. Higher objects make the exercise harder.
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Partner assisted pistols - have a training partner 'spot' you as you start working on
halfway down one leg squats. Keep the body aligned, with your arms straight out. Your
partner will stand beside you and place his or her palms under the arm on that side. Put one
foot out in front of you, at about the height of your other thigh. The raised leg should remain
locked, and held off the ground, throughout the exercise. Slowly bend at the hip and knee of
your standing leg, until the knee is at about a 90 degree angle. Pause briefly and push back up.
Your partner should help you maintain your balance, as well as give some assistance in
coming back up, by pulling up slightly with her or her hands.
Self-assisted pistols - stand straight and hold onto a sturdy, narrow base in front of you
(such as a vertical poles of a pullup unit) or onto a sturdy overhead bar. Press pistols involve
the use of an object or training apparatus beside the working leg. As you lower, find the
object with that same side's hand while maintaining good posture. That hand will help with
balance as well as at least a slight pushoff in the upwards phase of the squat. As you improve
at press pistols, gradually decrease pushoff with the assisting hand, and/or use progressively
lower objects.
Press pistols these involve the use of an object or training apparatus beside the
working leg. As you lower, find the object with that same side's hand while maintaining
good posture. That hand will help with balance as well as at least a slight pushoff in the
upwards phase of the squat. As you improve, gradually decrease pushoff with the assisting
hand, and/or use progressively lower objects.
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146
Bridging progression -
Beginner:
Short bridge - 1x10 seconds; 2x30 seconds
Table bridge (tabletop) - 1x10 seconds; 2x30 seconds
Novice:
Straight bridge (shoulder bridge) - 1x10 seconds; 2x20 seconds
Straight bridge pushups - 1x10 reps; 3x40 reps
Wall bridge - 1x10 seconds; 2x15 seconds
Intermediate:
Head bridge 1x10 seconds; 2x30 seconds
Head bridge pushups - 1x10 reps; 2x25 reps
Full bridge - 1x7 seconds; 2x15 seconds
Full bridge pushups - 1x7 reps; 2x15 reps
High intermediate:
One leg bridge - 1x7 seconds each side; 2x15 seconds each side
One arm bridge - 1x5 seconds each side; 2x10 seconds each side
Gecko bridge 1x5 seconds each side; 2x10 seconds each side
Advanced:
Wall walking - 1x5 reps; 2x5 reps
Closing bridge (backbend) - 1x5 reps; 2x5 reps
Stand-to-stand bridge (backbend and recovery) - 2x5 reps
Partner bridge kickover 1x5 reps; 2x5 reps
Self assisted bridge kickover - 1x5 reps; 2x5 reps
High advanced:
Bridge kickover - 1x5 reps; 2x5 reps
Partner back walkover - 1x5 reps; 2x5 reps
Back walkover 1x5 reps; 2x5 reps
Stand-to-stand bridges - 2x10 or more
More difficult transitions from backbend (such as backbend to handstand)
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148
Handstand pushup progression -
Beginner:
Wall headstand 10 seconds; 2 minutes
Partner headstand - 1x10 seconds; 2x30 seconds
Tripod headstand 1x10 seconds; 2x30 seconds
Novice:
Frog stand Practice getting into position; 1 minute
Crow stand 10 seconds; 1 minute
Tuck planche 1x5 seconds; 2x15 seconds
Wall handstand 10 seconds; 2 minutes
Intermediate:
Pike pushups - 1x10 reps; 2x20 reps
Elevated pike pushups 1x10 reps; 2x20 reps
High intermediate:
Jackknife pushups (90) - 1x10 reps; 2x20 reps
Decline pushups (chair or other base) - 1x10 reps; 2x20 reps
Marion pushups (wall) - 1x7 reps; 2x15 reps
Partner HSPU (handstand pushup) - 1x7 reps; 2x15 reps
Advanced:
Wall supported HSPU (back to wall; hands placed shoulder width) 1x7 reps; 2x15 reps
Reverse HSPU (abdomen facing the wall) 1x7 reps; 2x15 reps
Reverse HSPU with hands close 1x5 reps; 2x12 reps
High advanced:
Full ROM pike pushups 1x5 reps; 2x10 reps
Full ROM jackknife pushups 1x5 reps; 2x8 reps
Full ROM HSPU 1x3 reps; 2x5 reps
Notes:
Crow stand is also known as crow pose or bakasana in yoga.
ROM = range of motion.
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Elite goals include, but are not limited to:

Hand balancing skills and transitions rather than strength. This includes, but is not limited to,
goals such as planche, press handstand, hand walking up stairs, frog press to handstand, one
arm handstand, and the one arm elbow lever.
Exploring a combination of the handstand pushup progression and a handstand progression,

up to free standing Full HSPU or other high level goal
Pure strength development without the high requirements for balance, up to a wall-supported
one arm HSPU
Potential one arm HSPU progression after full ROM HSPU:

Uneven pike pushups 1x5 reps each side; 2x12 reps each side
Uneven jackknife pushups 1x5 reps each side; 2x12 reps each side
Uneven HSPU 1x5 reps each side; 2x10 reps each side
Lever pike pushups 1x5 reps each side; 2x10 reps each side
Lever jackknife pushups 1x5 reps each side; 2x8 reps each side
Lever HSPU 1x5 reps each side; 2x6 reps each side
Archer pike pushups 1x5 reps each side; 2x9 reps each side
Archer jackknife pushups 1x3 reps each side; 2x7 reps each side
Archer HSPU - 1x3 reps each side; 2x6 reps each side
One arm pike pushups 1x3 reps each side; 2x4 each side
Partner assisted one arm HSPU - 1x5 reps each side; 2x5 reps each side
One arm HSPU 1x5 reps each side is a highly elite goal
For uneven and full variations, use safe, sturdy objects. For full pike pushup, place your
feet at an elevation. Full refers to performing a full range of motion.
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Horizontal pullup progression -
Beginner: Straight pullups - 1x10 reps; 3x40 reps

Novice: Angled pullups - 1x10 reps; 3x35 reps
Intermediate:
Horizontal pullups with bent legs - 1x10 reps; 3x30 reps
Horizontal pullups - 1x10 reps; 3x30 reps
High intermediate:
One leg horizontal pullups 1x7 reps; 3x15 reps
Biceps curls 1x7 reps; 3x15 reps
Advanced:
Diagonal / side to side horizontal pullups 1x5 reps each side; 2x10 reps each side
Archer horizontal pullups 1x5 reps each side; 2x10 reps each side
High advanced:
One arm horizontal pullups with bent legs 1x3 reps each side; 2x7 reps each side
One arm horizontal pullups - 1x3 reps; 2x5 reps each side
Elite:
Torquers (same-side leg lifted up from the floor and straddled out to help with balance) -
5 reps each side
Front lever pullups 10 reps
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152
Dipping progression -
Beginner:
Bent dips (knees bent and using a low bar or base) - 1x10 reps; 2x20 reps
Straight dips (knees straight and using a low bar or base) - 1x10 reps; 2x20 reps
Feet-elevated dips (hands on a low base and feet on a low base) -
1x10 reps; 2x20 reps
Intermediate:
Self-assisted parallel bar dips - 1x10 reps; 2x15 reps
Partner-assisted parallel bar dips - 1x5 reps; 2x10 reps
Parallel bar dips - 1x5 reps; 2x10 reps
High intermediate:
Perpendicular bar dips (v-bars) 1x5 reps; 2x10 reps
Horizontal bar dips - 1x5 reps; 2x10 reps
Advanced:
Korean dips - 1x5 reps; 2x10 reps
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The beginner exercises Benches, tables, and chairs work for these exercises. Sit with
your back to the object of choice and place your hands on it, with your fingers pointing to the
front. Keep your back straight and close to the object. Place your feet in front of you and plant
your heels, while pointing your toes up. To perform a repetition, bend at the elbows while
staying close to the object, until your elbows are bent at least 90 degrees. Next, push through
your hands until your elbows are locked out.
How much you straighten your knees will depend on how difficult you want to make
the exercise. Keeping your legs bent makes the exercise easier, as you can press through your
feet more. Straightening your legs out will make the exercise harder. Elevating your feet, such
as on another bench, table, or chair, will also make the exercise harder.
Partner assisted or self assisted dips - One idea for self assisted dips is to put a
gymnastics block or cheese under you while you're performing dips on parallel bars, so that
you can use it to force a lessened range of motion or to take some of the pressure off of your
upper body. If the bars are low enough, you can also use your legs to assist you in the upward
phase of the dips. The same idea can be used for dips performed between benches or other
sturdy objects.
Parallel dips - performed between parallel bars, or two sturdy objects. Slowly bend at
the elbows, until they are lined up with your shoulders. From there, push yourself up until
your elbows are almost completely locked out. Once you get used to full dips on parallel
objects, move on to using a single horizontal bar.
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Midsection hold progression:
Beginner:
Six inches - 1x5 seconds; 3x30 seconds
Supine hollow body hold 1x5 seconds; 3x20 seconds
Lying jackknife hold - 1x5 seconds; 2x20 seconds
Novice:
Bent leg pike hold 1x5 seconds; 2x20 seconds
Pike hold / V-up hold (only gluteal muscles touching floor) -
1x5 seconds; 2x20 seconds
Intermediate:
Raised bent leg hold - 1x5 seconds; 2x15 seconds
Raised straight leg hold 1x5 seconds; 2x15 seconds
Raised N-hold - 1x5 seconds; 2x15 seconds
High intermediate:
Raised uneven N-hold 1x5 seconds; 2x10 seconds each side
Raised L-hold - 1x5 seconds; 2x10 seconds each side
Advanced:
N-hold on floor - 1x5 seconds; 2x10 seconds
Uneven N-hold on floor - 1x5 seconds each side; 2x10 seconds each side
High advanced:
L-hold - 1x5 seconds; 2x10 seconds
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Midsection holds develop core compression and overall body tension. The leverage
becomes increasingly demanding as you move up in the progression, forcing the abdomen and
hip flexors to contract more intensely to compensate. The arms also get a share of the work
starting with the raised exercises.
Focus on deep breaths and bracing your abdomen in each exercise. Gradually build up
time in a hold and tighten up form (less wobble, straighten knees as you progress, etc). When
you can comfortably hold with good form for the progression goal, you are ready to move to
the next exercise.
A side benefit of the straight leg exercises is a stretch under load for the hamstrings,
while the hip flexors and abdominal muscles have to contract. This makes the progression
useful for helping with training the muscles needed for kicking skills. Another benefit of this
progression is overall body awareness, as a result of balancing on your hands in later
exercises.
If you still have trouble moving to the next exercise, stay with the current one and make
it a little harder. For instance, in the bent legs exercises, try to straighten your knees by an
inch or two by lifting your feet and squeezing with your thighs. Try to get closer to a straight
leg hold each workout.
Another example is the raised straight leg hold, where you could start progress towards
raised uneven L sit by getting into straight leg hold and simply tuck in one knee. Do this on
each side. Try to raise the straight leg at least an inch or two each workout in this easier
version of raised uneven L sit.
For the raised exercises, I recommend starting with a safe, sturdy chair with armrests,
or parallel bars that are at least about waist height. You could also use two park benches of
about the same height next to each other. If you are having trouble moving from the raised
exercises to the floor exercises, try to use lower objects each workout. This makes the exercises
harder. Parallettes, pushup handles, cinder blocks, and even stacked up bricks are useful in
progressing towards floor exercises. Remember to not rush through the progression! Each
exercise is itself a progression.
Jackknife hold slightly resembles the pike hold, but the torso is still partially on the
floor. To progress to pike hold, reach towards your ankles as you lift your legs and contract
your midsection until you are in a pike position. You could also explore a tucked position,
where you draw your knees in until you are in a bent leg pike hold.
Read the article Abdominal Training Basics to get a grasp on the basics.
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Back lever progression -

Prerequisite minimum of intermediate proficiency in either pullup progression, as well as
leg raises and/or midsection holds.
Novice:
Hang unders - 1x5 seconds; 3x30 seconds
German drop - 1x5 reps; 3x15 reps
German hang - 1x5 seconds; 2x15 seconds
German hang performed as a dynamic 1x10 reps; 2x10 reps
Intermediate:
Inverse pike - 1x10 seconds; 2x15 seconds
Inverse pike raises 1x10 reps; 2x15 reps
Inverse back hang - 1x10 seconds; 2x15 seconds
Inverse back hang performed as a dynamic 1x10 reps; 2x10 reps
High intermediate:
Diagonal back lever - 1x5 seconds; 2x10 seconds
Diagonal back lever performed as a dynamic 1x5 reps; 2x10 reps
Curled tuck back lever 1x10 seconds; 2x10 seconds
Advanced:
Flat tuck back lever - 1x10 seconds; 2x10 seconds
Straddle back lever - 1x5 seconds; 2x7 seconds
Bent leg back lever (half lay back lever) - 1x5 seconds; 2x7 seconds
High advanced:
One leg back lever - 1x5 seconds each side; 2x5 seconds each side
Back lever (full lay back lever) - 1x5 seconds; 2x5 seconds

Back lever for 30 seconds
Back lever with someone standing on your back for any amount of time
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Inverse back lever performed as a dynamic 1) from a dead hang, get into an inverse
pike hold (or full German Hang for added difficulty), then 2) slowly lift into an inverse back
lever, and slowly lower back into the previous position. Perform step 2 for reps.
Diagonal back lever performed as a dynamic 1.) from a dead hang, get into inverse
back hang, then 2.) slowly move into diagonal back lever, and slowly move back to inverse
back lever. Perform step 2 for reps.
Two methods to help progress from advanced exercises to full back lever -
From a tucked or bent leg back lever, straighten out one leg, then the other, and hold
for at least 1 second. Perform this for repetitions or short holds in the front lever position.
From a straddle back lever position, bring your feet closer together by at least one or
two inches and hold. Gradually work towards bringing the feet together.
Experiment with further ways to perform dynamic variations of back levers! Keep in
mind that form is number one priority; do not sacrifice form for a longer hold time. Frequent
practice + practicing fresh = success. This can be applied to many skills and exercises.
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Front lever progression -

Prerequisite minimum of intermediate proficiency in either pullup progression, as well as
leg raises and/or midsection holds.
Novice: 3 point hang - 1x10 seconds; 2x15 seconds
Intermediate:
One leg inverse front hang 1x10 seconds/side; 2x15 seconds/side
Inverse front hang - 1x10 seconds; 2x15 seconds
High intermediate:
Curled tuck front lever - 1x5 seconds; 2x10 seconds
Diagonal front lever performed as a dynamic 1x5 reps; 2x10 reps
Diagonal front lever - 1x5 seconds; 2x10 seconds
Advanced:
Flat tuck front lever 1x5 seconds; 2x7 seconds
Straddle front lever - 1x5 seconds; 2x7 seconds
Bent leg front lever (half lay front lever) - 1x5 seconds; 2x7 seconds
High advanced:
Straight arm pull 1x5 reps; 2x10 reps
One leg front lever - 1x5 seconds; 2x5 seconds
Front lever (full lay front lever) 1x5 seconds; 2x5 seconds

Holding a front lever for up to a minute
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Notes on performance
Diagonal front lever performed as a dynamic 1.) from a dead hang, get into inverse
front hang, then 2.) slowly move into diagonal front lever, and slowly move back to the
previous position. Perform step 2 for reps.
Straight arm pull basically, perform the front lever as a dynamic exercise. Start from
a dead hang. Tense your midsection, and retract your shoulders. Keep the body straight as you
push the bar towards your waist and lever up to the bar. Finish in the inverse front hang
position and hold it for at least 2 seconds before levering back down. To make the exercise
easier, move into tuck front lever on the way up to the bar, then extend into inverse front
hang.
Two methods to help progress from advanced exercises to full back lever -
From a tucked or bent leg front lever, straighten out one leg, then the other, and hold
for at least 1 second. Perform this for repetitions or short holds in the front lever position.
From a straddle position, bring your feet closer together by at least one or two inches
and hold. Gradually work towards bringing the feet together.
Experiment with further ways to perform dynamic variations of front levers! Keep in
mind that form is number one priority; do not sacrifice form for a longer hold time. Frequent
practice + practicing fresh = success. This can be applied to many skills and exercises.
160
Specialization progression wrist pushups

Prerequisite minimum of intermediate proficiency in the pushup progression
Beginner: Seated wrist hold on back of hands 1x5 seconds; 2x15 seconds
Novice: Incline wrist hold 1x5 seconds; 2x10 seconds
Intermediate:
Wall wrist push-ups 1x10 reps; 2x10 reps
Incline wrist push-ups 1x5 reps; 2x7 reps
Kneeling wrist push-up hold 1x5 seconds; 2x7 seconds
Kneeling wrist push-ups 1x5 reps; 2x7 reps
High intermediate:
Wrist push-up hold 1x5 seconds; 2x7 seconds
Half wrist push-ups 1x5 reps; 2x7 reps
Full wrist push-ups 1x5 reps; 2x7 reps
Elite: One arm wrist pushups - 1 rep each side
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You can regress any of the above exercises by performing them one palm on contact
surface and the back of the other hand on the contact surface. You can progress any of these
exercises by balling your hands up into fists as you ascend to lockout. Press through the backs
of the hands as you do this as you straighten your wrists out, squeeze your fingers, and make
fists. Pattern this movement from a seated wrist stretch on the backs of the hands (as done in
gymnastics), to get used to it.
Read the article Karate Approach to Calisthenics in my full guide for more details on
hand specializations.
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Specialization progression chinup pullovers (gymnastics)

Prerequisites minimum of intermediate proficiency in the progressions for midsection
holds, leg raises, front lever, and pullups
Beginner: Flat straight leg raise with kick up to candlestick

1x10 reps; 2x10 reps
Novice:
Pike hold raise (V-up) 1x10 reps; 2x10 reps
Jackknife pullup to L-hang at top position 1x10 reps; 2x10 reps
Intermediate:
L-pullups 1x10 reps; 2x10 reps
High intermediate:
Low bar chinup pullover with spot - 1x5 reps; 2x5 reps
Low bar chinup pullover with step and kick - 1x5 reps; 2x5 reps
Advanced:
High bar chinup pullover with spot - 1x5 reps; 2x5 reps
High bar chinup pullover with jump or kick - 1x5 reps; 2x5 reps
High advanced:
Dead hang chinup pullover - 1x5 reps; 2x5 reps
Dead hang L-chinup pullover 1x5 reps; 2x5 reps
Straight arm pull into pullover - 1x5 reps; 2x5 reps
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Straight arm pull into pullover this should all be completed in one smooth motion.
Start from a dead hang. Tense your midsection, and retract your shoulders. Keep the body
straight as you push the bar towards your waist and lever up to the bar until you are in an
inverse front hang position. Pull with your arms until your elbows are bent at a 90 degree
angle, then bend at the hips and roll over the bar. As you roll over, straighten up the body into
front support position. This completes one repetition. When rolling over the bar, it helps to
get tall by looking straight up as you push down on the bar. Fully lock out at the elbows and
shoulders at the top.
There are two ways to return to dead hang so that you can begin the next repetition.
The easy way is to slowly bend at the elbows until you are under the bar, then straighten your
arms out until you are in a dead hang. This is basically like performing a muscle-up negative.
The hard way is to flip forward over the bar and return to the inverse front hang position and
lever back down to a dead hang. In other words, this is a negative of the straight arm pull into
pullover.
Regressions: 1) move into tuck front lever on the way up to the bar, then extend into
inverse front hang; 2) bend at the waist and roll over the bar before your elbows are bent at a
90 degree angle; 3) work on the straight arm pull by itself.
Read the article Dead hang gymnastics pullovers in my full guide for more details on
exercises in this progression.
164
Specialization progression dragon flags
I have a video on the Dragon Flag progression. Visit my YouTube channel to view my
training videos and playlists:
List of exercises in the video, in order of performance - seated knee tucks, flat knee
raises, flat bent leg raises, flat frog raises, flat straight leg raises, shoulderstand squat to
shoulderstand and slow dragon flag negative, kick up to shoulderstand and slow dragon flag
negative, bent leg dragon flag with slow dragon flag negative, dragon flag with slow negative
and short isometric hold.
Remedial:
Seated knee tucks 1x10 reps; 3x50 reps
Bench shoulderstand squat 1x10 reps; 2x20 reps
Beginner: Flat knee raises 1x10 reps; 3x40 reps
Novice:
Flat bent leg raises 1x10 reps; 3x30 reps
Flat frog raises 1x10 reps; 3x20 reps
Flat straight leg raises 1x10 reps; 2x20 reps
Intermediate: Bench candlestick hold 1x5 seconds; 2x15 seconds
High intermediate:
Dragon flag negatives 1x5 reps; 2x15 reps
Dragon flag holds (isometrics) 1x5 seconds; 2x15 seconds
Tuck Dragon flag 1x5 reps; 2x15 reps
Advanced:
Bent leg Dragon flag 1x5 reps; 2x12 reps
High advanced:
Dragon flag (fully locked out) 1x3 reps; 2x10 reps

Hanging Dragon flag hold for 15 seconds
165
Notes on performance
Beginner and novice exercises.

Lie flat on the bench, reach back with your hands, and grip the bench. Start generating
the tension needed for Dragon flags by locking the bench into your shoulders and bracing
your abdomen. As you perform the early exercise of choice, keep the tension as high as you
can throughout the movement and take deep breaths. Over time, you will be able to generate
more tension. If needed, work through the midsection hold progression to assist with
development of full body tension.
Bench shoulderstand squat.

The shoulderstand is also known as candlestick. Lie flat on the bench, reach back with
your hands, and grip the end of the bench. The shoulders will act as the fulcrum point for the
exercise. Start actively engaging the shoulders and abdominals. Bend at the knees by sliding
or stepping your heels, until they are at a 45 degree angle or less to your hamstrings. In one
motion, press through your heels and kick off the bench, then fold at the hips and roll your
knees backwards as you fold into an upside down squat. Continue gripping the bench during
the entire movement. Try to get your back vertical and the knees on either side of your upper
torso. This is the bottom position.
Extend the knees and hips until you are in a shoulderstand. The is the top position. It
will look very similar to the candlestick position in gymnastics. Reverse the movement under
control until you reach the bottom position.
Bench candlestick hold.

You may use the same movement as above to get into the candlestick position, then
hold for time. Build up to one or both of the below ways to get into candlestick, which are
closer to full Dragon flag in difficulty and technique:
From the bent knee position, kick up and immediately extend straight up into
candlestick.
From a flat straight leg position, leg raise and thrust straight up into candlestick.
166
Dragon flag negatives.

Lie flat on the bench, reach back with your hands, and grip the end of the bench. The
shoulders will act as the fulcrum point for leveraging the body upwards. Kick up or leg raise
and thrust into a candlestick hold then lower as slowly as you can into the bottom position.
The goal is to lower under control until your feet are an angle of about 30 to 45 degrees to
your bench. This will be the bottom position. As your form improves, add range of motion
until your legs are just above the bench.
When you come out of the hold, land softly under control. If youre having a hard time
controlling the movement, have a spotter help you on the way down and cue you to keep your
hips locked during the negative (the lowering phase). Throughout the entire negative, you will
need to maintain full body tension, control your breathing, and keep your hands, shoulders,
and hips locked in.
Gradually build up your repetitions. This exercise could be done at the end of a
workout, especially on days that youre heavily training abdominals. Aim for perfect practice
in each repetition!
Dragon flag holds (isometrics).

Hold the bottom position of a negative, and build up to at least a ten second hold. You
could also perform holds at different points of a Dragon flag.
Bent leg Dragon flag.

Lock in your hands and shoulders, tuck your feet in close to your hips, then slightly
bridge up by pushing through the feet. You will need to get your hips straight and locked in.
Take a deep breath and squeeze the abs tight while maintaining the tension in the arms,
shoulders, hips, and glutes. Start raising your knees up while keeping the hips locked in
straight and squeezing hard with the arms and abs. At the top position, straighten the knees.
Lower under control and hold the bottom position for a few seconds, then bend your knees
and place your feet back on the bench, and repeat the exercise for reps. Once youve built up
your reps in this exercise, tighten up form.
Dragon flag - fully locked.

Your knees will be locked out throughout the entire movement. Start with very low
reps, but very high concentration and intensity. Again, ask a spotter to help if needed while
youre building your strength in this movement. As you improve, add a rep here and there.
Continue tightening up form. As you improve, start making each rep longer and more intense.
167
Specialization progression glutes / hamstrings
I have a video that includes some of the exercises in this progression, titled Karate
Approach to Calisthenics. Visit my YouTube channel to view my training videos and playlists:
Beginner:
Short bridges 1x10 reps; 3x50 reps
Novice:
One leg short bridges 1x10 reps; 3x40 reps
Intermediate:
Foot elevated short bridges 1x10 reps; 3x30 reps
High Intermediate:
Foot elevated one leg short bridges 1x10 reps; 3x20 reps
Hip thrusts 1x7 reps; 2x20 reps
Advanced:
Foot elevated hip thrusts 1x5 reps; 2x15 reps
168
Other recommended progressions

Books and free videos
For more specialization progressions, purchase a paperback or e-book edition of

Convict Conditioning 2. Progressions included in the book wrestler's bridge, front bridge,
calf raises, fingertip pushups, hang grip (includes towel work), and side levers (clutch flag,
press flag)
http://www.dragondoor.com/convict-conditioning-2-ebook/
Convict Conditioning 3 includes progressions for back flip (aka back tuck), front flip
(aka back tuck), and more.
Overcoming Gravity includes many wonderful progressions for gymnastics strength. I

highly recommend the hand balancing progressions, especially those that utilize rings, and the
planche progression. You can purchase a paperback or e-book edition of Overcoming Gravity,
as well as high quality gymnastics rings.
http://shop.eatmoveimprove.com/collections/products
169
170
171
Calisthenics Training Programs
Workouts from remedial through advanced
Owen Johnston
This book contains calisthenics workout programs for beginners, as well as for
intermediate and advanced athletes. There are various types of programs covered, including
skill work, strength training, bodybuilding, and weighted calisthenics. There are dozens of
separate workouts! Calisthenics progressions are also detailed.
Progressive calisthenics is a minimalist and non-dogmatic approach to strength

training. Simple, minimalistic training using calisthenics work to build coordination and
neuromuscular strength. Like weight training, calisthenics can also be made progressively
harder.
In old school calisthenics, the goal is to build joint integrity, overall health,
coordination, and raw "brute" strength, using tested techniques. These techniques are treated
as skills to be worked diligently for as long as they yield coordination and postural
improvements, and strength gains. In this way, such training can benefit martial arts training.
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with just your bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation of the fitness industry.
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
www.simpleprintservice.com
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:
http://www.bodyweight.biz/

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Calisthenics Training Programs

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Calisthenics Training Programs

Workouts from remedial through advanced

Calisthenics Training Programs - workouts from remedial through advanced

About the author

Calisthenics Progressions - 133

Calisthenics Programs Remedial Through Advanced

Visit my YouTube channel to view my training videos and playlists:

Deload protocols include but are not necessarily limited to:

Remedial calisthenics training program

Beginner training cycle

Recommended training cycle

Remedial lower body workout

1.) Walking or low intensity interval training 5 to 10 minutes

II. Shoulderstand squats

III. Wall sit

IV. Jackknife squats

Remedial pushup workout

1.) Warmup 5-10 minutes of walking or low intensity interval training

Remedial abdominal workout

1.) Warmup 5-10 minutes of walking or low intensity interval training

Remedial pullup workout

1.) Warmup 5-10 minutes of walking or low intensity interval training

Bodyweight strength training programs

Programs begin on the next page

Beginner bodyweight strength training program

Intermediate bodyweight strength training program

Advanced bodyweight strength training program

Bodyweight bodybuilding programs

Programs begin on the next page

Beginner bodyweight bodybuilding program

Intermediate bodyweight bodybuilding program

Advanced bodyweight bodybuilding program

Workouts on next page

Advanced bodyweight bodybuilding program

Day 1 Chest, shoulders, biceps Perform

Day 2 Legs and waist Perform

Day 3 Back, triceps, forearms Perform

Bodyweight Bodybuilding Program Daily Double Split

Afternoon or evening - lower body Perform

Afternoon or evening - abdominals Perform

Bodyweight skill training programs

Programs begin on the next page

Beginner bodyweight skill training program

Intermediate bodyweight skill training program

Advanced bodyweight skill training program

Gymnastics style skill training program

Uneven bars Perform

Floor conditioning Perform

Abbreviated calisthenics programs

These programs focus on simple, straightforward workouts, linear progression, and a

Workouts begin on the next page

Beginner Abbreviated Calisthenics Program

Intermediate Abbreviated Calisthenics Program

Advanced Abbreviated Calisthenics Program

Abbreviated Advanced Bodyweight Bodybuilding Program

Bodyweight + Sandbag Workouts

Bodyweight + Sandbag Workouts Training Tactics and Advice

Workouts begin on the next page

Beginner bodyweight + sandbag strength program

Workout on the next page

Beginner bodyweight + sandbag strength program

Working exercises Perform

Intermediate bodyweight + sandbag strength program 1

Workout starts on the next page