Some people train calistshenics for one goal above all. Whether it be static strength, dynamic strength, or a common type of physique shared among Bar Athletes. You have guys that don’t really care about size or explosiveness and just want to focus on the statics. Mastering moves like the levers and planche. Then you have guys that want to increase their muscular endurance and bang out the more pushups and pullups than everyone in the vicinity. A lot of guys aren’t really worried about one over the other and will typically train a multitude of ways to work their muscles as effectively as possible, so that they can get jacked. And then there’s the guys who are inspired by people like Bruce Lee. Wanting to do one armed push ups, pullups, and all types of one legged squats. In this article, that’s what we’re going to be focusing on.
I hate to say building strength is simple, but in many instances it is. You take care of your body inside and out. You work in a specific rep range most conducive to your goal. The rep range debate has been beaten over the head and I’ve already covered it and shared studies it before. So there’s no need to beat it over the head some more. If you haven’t read up on it yet, you can check it out here.
I’m not going to give you a wall of text telling you the same thing you’ve seen in many other articles. I don’t want to be that guy. So instead, I’m just going to share a sample program and the methodology behind it. The Method This program was adapted from a few main sources, filtered out and translated to hardcore calisthenics training. The main method that it’s related it to is the Greyskull LP. I can’t stress enough how amazing this program is. The simplicity and effectiveness are really hard to come by these days. It’s a 3 day full body program that is very customizable and pretty much covers all the essentials when it comes to weight training. I found that doing something like this with the science of calisthenics strength was not only enjoyable, but actually pretty effective. More effective than any of the other, more “traditional” strength protocols that I’ve used over the years. Granted, I’ve been doing one armed/legged progressions for quite some time. But the progress I saw following this was undeniable. What I found great about this wasn’t just the run of the mill linear progression. But as I stated before, the flexibility. For beginners, or at least beginners with these progressions, the base workout might be more than enough. But if you’re having fears about the simplicity of it, fear not. There’s enough room for you to do the core progressions and then some. You can easily add on accessory work or work for a lagging body part that you might feel is necessary. To me, this a great foundation to build not only strength, but your affinity to program your own workouts. That’s enough about me though, check it out and try for yourself.
Now one thing about this that I would like to point out is that progression is the name of the game. This is just a sample program and programmed out over the entire course of your periodization. The movements provided are the movements you’re working up to. Naturally, you want to work towards these final mastery steps. There a myriad of progressions to go through, some more universal than others.
This brings me to my last point to make about it. The rep range here is not strictly strength in the “traditional” sense. I have you working up to 8 reps, what many consider the hypertrophy range, as a rule of thumb. Once you’ve gotten to that rep range you’ve built considerable strength on that progression and it’s time to move on to the next. As simple as that. Getting through that many clean reps of said movement is the golden gauge to let you know that you’re ready for the next progression. Conclusion There you have it. Nothing I’ve said is set in stone. Like many others I have my preferred methods and sources from across academia, as well as a bit of personal anecdote. To see how Greyskull is a bit of a phenomenon and the testimonials from it, you can check out the linked content. There’s also links for that age old argument of rep ranges that never seems to get old (sarcasm). When you’re done reading, you can hop into the workout. Modify it, customize it, and see how you like it. If there’s anything else you’d like me to explore or you just want to check in and salute, feel free to comment below. Don’t forget to subscribe for more articles and workouts. Stay Prymal, BarLord Further Reading Rep Ranges Greyskull LP Greyskull Review Phrak's Greskyull
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
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