Download your free beginners guide to calisthenics ebook now. * indicates And we'd love help you get started by giving away this FREE Beginners Guide. Free download of Calisthenics Beginner Program by Old School Calisthenic. Available in Become a member of and you can download five free ebooks every month. Email This Stephanie Wallace and I just Started my own online business called Social Digital Book. You can download Get Fit! Get Healthier!. FREE BEGINNERS CALISTHENICS eBOOK Want to get started in Calisthenics, but not sure how? Natalie was exactly the same, but she's used our FREE.

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Calisthenics is the art of increasing resistance with only your bodyweight to develop insane strength. Yet every day I get emails from all of you asking me how to get started. For years .. All beginners need to start the journey with this ebook. GETTING STARTED: Calisthenics eBook Street Workout, Get Lean, Weight Loss In this ebook, Frank Medrano guides you through preparing your body for. Is it okay to exclude the skill works (if we are to follow his ebook)? http://www.

Membership requires a valid email address. The most efficient method to build a strong and aesthetic physique from scratch using calisthenics only. We have dedicated our time in observing and helping them.

We have realized that most people are at that stage, hence we have come up with this FREE workout program. Now you can act based on our methods and succeed. Beginner Calisthenic is designed to take you to a path of good health and strong endurance, with a very nice looking body as a by product. So, you can't do any push-up or pull-up? Or do you want to increase your basic strength?

Follow this progressive fitness program.

Calisthenics Training Guide – eBook

Know that each exercise has a video demo to show you how it needs to be done! If you want more out of life, you need to be ready to commit more and invest more into staying fit and eating right.

While there have been innumerable diet pl Do you want to learn a new sport or activity and find out the fastest way to reach your goals. Based on 9 years as an elite athlete and 25 years as a coach I Your core fitness and exercise starts here! Do you know some hidden benefits of a healthy fitness and exercise? Or, have you been grinding on fitness and exer Looking for a way to get into shape just in time for summer?

Look no further! Join Now Login. Click to Preview. Old School Calisthenic Downloads: It is a term taken from gymnastics, and you have probably seen athletes using it to perform skills like the iron cross, plank, or crucifix. Develops real functional strength: Practicing bodyweight training will help you develop strength that is functional in real life. Functional strength is the ability to move your body in space. Bar athletics is the ultimate test of functional strength. Its totally unforgiving.

I know a lot of people who are huge and pull huge amounts of iron in the gym but they cant do a single muscle-up. Develops hand strength:This is aunique aspect of calisthenics. Your hands will be involved in every single movement in calisthenics. I trained with weights for years, and the last thing I wanted was to fatigue my hands and forearms before I hit those specific muscle groups.

In calisthenics, your hands and forearms are extensions of your grip. They are very important, and 8 you will quickly learn that you can have the strongest bicep in the world, but if your hands and forearms are not strong enough to transfer the strength, they are useless. You can always add exercises to develop additional grip strength, but you should develop it naturally as you train and progress.

Disadvantages of Calisthenics Leg work is limited: Lets face it. A pistol squat is pretty easy, if you have been training for a reasonable amount of time. I was able to do 15 reps per leg the first time I tried it.

Paul Wade writes in Convict Conditioning that there is no need to increase intensity for leg work past the pistol level.

But in my experience excessive training at this intensity level can lead to annoying joint pain. So whats the solution?

The Ultimate Guide To Calisthenics Jeff Cowan Pdf

There are leg bodyweight exercises which do go beyond a pistol squat. Although they are limited, if performed correctly, theyll turn your legs into tree trunks. We explore that in detail later on in the book. No dynamic movement for lower back: The biggest problem for anyone who practices bodyweight training is that there is no way to train your lower back using your own body weight.

To make your lower back stronger and healthier, you need to lift heavy stuff off the floor. Now, some of you might say bridges do the job. But bridges, even stand-to-stand bridges, are not the same. Those who tried both deadlifts and bridging will tell you the difference right away.

Bridge is a mobility and flexibility exercise and can in no way match the level of resistance that deadlifts provide. But this doesnt make bridge a completely useless exercise.

It is a great exercise for building lower-back flexibility. However, adding a dynamic strength-building exercise for those muscles will be a huge step forward. The only problem is you cant do it with your bodyweight.


Despite the fact that weights are mandatory for this type of training, you have plenty of options to choose from. Skill work Skill work is a unique aspect of calisthenics which deserves its own paragraph.

Now consider this situation. The problem is strength without skill is barely applicable in real life. When I was lifting weights I felt really strong. I could squat over kg, but when a friend challenged me to do a one-arm pushup I failed miserably.

I was definitely strong enough, but I lacked skill.

Which exercises?

In bodyweight training, unlike any other kinds of training, there are two basic components: skill and strength. What is the difference? Exercises that do not require much strength, but do require a lot of time and patience and very often appropriate flexibility, mobility, and balance to achieve correctly, come under skill work. Exercises that take more strength than skill to perform are strength work.

As ones individual skill, strength, and work capacity improve, exercises that may have been previously classified as strength work may become skill work.

Take, for example, a handstand. The only strength component to a handstand is holding yourself up. But all the muscles of your whole bodyespecially in your coremust work in coordination to keep you balanced. As a beginner, youll focus a lot on strength, but once you have built enough strength, handstands, along with planks and front levers, will become all about skills like balance. Thus, they become skill work. I see a lot of people not even considering skill work until they have enough strength.

Its a mistake.. Skill work will play a huge role in developing proper strength. It should be included in every session. Ideally, you want to work on your skills while developing strength. You might want to practice skill exercises as a warmup to save you time, but in every single training session you should have a skill component. Because of the way strength work becomes skill work over time, its important to reassess the exercises youve chosen for each component as your training progresses.

You should be taking a hard look at whether a given exercise counts as skill work or strength work regularlyabout every 6 to 8 weeks. Now, as calisthenics is a minimalistic approach, our approach to diet and nutrition needs to reflect that, too. The most common misconception among beginning athletes is confusing healthy eating with dieting. Eating healthy does not mean that you have to go on some kind of crash diet.

Healthy eating means making changes in your diet in a way you can enjoy and sustain for the rest of your life.

It is more satisfying and will get you to a healthy weight help you stay there. Dieting wont. Most people fail to lead a healthy lifestyle because, as soon as they learn the benefits of eating a healthy diet, they tend to change their whole eating pattern at once. Such a drastic change is not acceptable to our bodies. Thats not the way to go.

But I want to tell you from personal experience: as soon as you do, your life will change. Your energy level, your mindset, your outlook on life. If you want to truly live life to the fullest, you must take care of your body. Theres no other way. Moving and nutrition foundational to our quality of life. When you deprive your body of any of these, you are slowly killing it.

Most people understand this; the confusing part is knowing what eating healthy means! Below are some basic rules of lean, mean calisthenic eating. The Foundation If you are chasing aesthetic goals, nutrition should be your primary concern. People struggle with two common problems: how to gain muscle and how to lose fat. We will address both, but first you need to have a good foundation for your new nutrition plan. These rules apply regardless what you are trying to achieve.

Here are some of the basic things to keep in mind: Limit sugar and processed foods A lot of processed foods contain saturated fats, trans fats, and a large amount of sodium and sugar.

This is the main reason why processed foods are a huge hindrance to your goals. Eating foods with saturated fats and trans fats increases the risk of Type 2 diabetes and coronary heart disease.

Theyre also low in vitamins and minerals. Eating too much of them is not going to benefit you in any way. Eat big to get big In order to gain weight, you need to eat surplus calories. However, you should always be aware of what kind of weight you are gaining: 11 mostly muscle, or mostly fat.

Body fat can be measured using a few different methods, most common of which is the skin-fold test, using a caliper. If you are gaining too much fat, you need to make some adjustments in your diet. We will discuss this later in this chapter. Eat at regular intervals Experts say its better to eat small but frequent meals rather than two or three big meals a day. This keeps the metabolism running at top speed, so youll burn more body fat. Also, our bodies cant absorb huge amount of nutrients at once, so if we eat huge meals, most of the nutrients wont get absorbed and will go waste.

I eat every three hoursis there anything better about dieting? Love it. A gram of protein for every pound Although the recommended protein intake varies between 1 and 1.

Protein helps to build muscle, and the more muscle mass you have, the more fat you burn. So, no matter what your goals are, you should always keep your protein intake to optimum levels. Reduce carb intake It is not always fats that make you gain fatcarbs are a huge culprit in fat gain.

Excess carbohydrates you eat get stored as glycogen, which is then stored as fat. High-carb diets can make you gain weight very fast, but most of that weight is usually fat.

Keep your carb intake in check. Personally, I recommend avoiding carbs all together. The only time I eat carbs is after a workout. Avoid liquid calories Do not drink calories. Beverages dont make us feel full, so we often take them for granted and dont notice how many calories were drinking.

But calories are calories. It doesnt matter where they come from; if you take in too many, youll end up out of shape. Go raw as much as you can At this stage in my own training, Im not chasing any particular goals, so every single one of my meals consists of veggies and white meat, and I will usually mix up some healthy fats in between.

Eating as much raw food as possible will not only help you build strength but also make you feel much better. Protein Intake Rules There is a lot of talk about protein in fitness, and thats fittingthey are extremely important.

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And if you want to gain strength and muscle mass, there are a few simple things you should know. Proteins are large molecules made up of amino acids that play critical roles in the healthy functioning of our bodies.

There is protein in most of our body parts. Each gram of protein has 4 calories of energy. As we discussed earlier, it is recommended that you consume a gram of protein for every pound of body weight. When should you consume protein? Our bodies respond to protein in much the same way regardless of when we eat it. Still, it isa good idea to consume ample protein right after your workout session.

This encourages a quick post-workout recovery. We all know that muscle tissue breaks down during a workout, and your muscles actually grow while you are resting. But if you dont fuel the recovery properly, your muscles wont have the building blocks they need for growth.

To insure a quick recovery, you should consume protein within an hour post workout. Get that chicken breast in. Tracking Your Intake This is a bit more advanced, but if you are serious about achieving your goals, especially your aesthetic goals, you should definitely track your intake. Research clearly shows that having a food diary can really help you achieve your goals. Get a notebook, and record everything you eat. Documenting at least a complete week of your eating habits will help you get a clear picture of what youre regularly consuming.

For many people, it is an act of self-discovery that reveals why theyre not getting the gains they want or expect from their workouts. Most people vastly underestimate the number of calories, especially empty calories, that they consume. That can counteract the results of even the best workout plan. The only way to get the body you want is to know what youre eating, so you know when it needs to change.

Nutrients are substances we need to grow and for our body to function properly. Even more important than tracking calories is tracking how much of each nutrient you are getting. There are three macronutrients, or macros: Carbohydrates. Carbohydrates are the main source of fuel for our bodies.

They provide energy to the muscles, central nervous system, brain, and all other parts of the body. Carbs contain 4 calories per gram and can be stored in the liver and the muscle cells as glycogen for future use. This is the bodys building block. Containing same 4 calories per gram as carbs, protein is required for growth, tissue repair, immune function, production of hormones and enzymes, and also for providing energy when carbs are not available. Fats contain 7 calories per gram and have a bad reputation for causing weight gain.

But some fats are essential for normal growth and development, absorption of certain vitamins, cushioning the organs, maintaining cell membranes, and providing taste, consistency, and stability to food. These numbers changedepending on your goals. For example, if you want to gain muscle, it is suggested that you increase your carb intake, and if you are trying to lose fat, you should decrease carb consumption and increase your protein intake. You can read food labels to find out the macronutrient contents of the foods you consume.

There are also several mobile apps available that help you learn about and log your intake; some of the most popular are MyFitnessPal, Lose It!

Chapter 3 - Introduction to Progression You already know the advantages of bodyweight strength training and the rule of progressive resistance, but there is something that makes calisthenics extremely effective. It is its progressive structure. Our body is extremely adaptableif you do something for long enough, it will cease to benefit you. No, the work did not get easier. You got stronger. Your body got used to it, and what seemed impossible at first isnt even difficult anymore.

To keep growing, you need to challenge your body continuously. This is what happens when you lift weights.

Get The Proven Step-By-Step System to Become Insanely Strong, Lose Fat and Learn Impossible Skills

When a weight gets easier for you to lift, you add more weight, and this forces your body to keep growing. But in calisthenics, you lift your own body. Weight in pure calisthenics is always fixed. So what do you do when an exercise becomes too easy? You progress to a more difficult variation. Once regular push-ups become easy, you work on close-grip push-ups. Once close-grip push-ups become easy, work on handstand push-ups, and so on.

The trick is to never let yourself do the easy stuff. Always strive for the most difficult variation you can manage. This is what we call a progression. What is Progression? A progression is a series of exercises for the same muscle group in which each exercise is slightly harder than the previous one. You start with the easiest exercise and slowly build up to the most difficult. To progress, you will have to work on an exercise until you find it very easy to do, then move on to the next, more difficult exercise.

Then you work on the second exercise to "unlock" the third exercise, and so it goes. For instance, if you can't do push-ups, you start off with push-ups against a wallvertical pushups. Then when you are competent at that, you do them on a raised surface like a deskincline push-ups. Once you're competent at that, you can move to the regular push-ups.Your hands will be involved in every single movement in calisthenics.

So what is Calisthenics? Identifying how strong you currently are … The book will guide you to identify exactly where you are on each of the progressions and where you need to be to get started depending on your own PERSONAL situation, history, and level of strength. I keep the ebook on my phone and refer to it daily to keep me motivated! Once close-grip push-ups become easy, work on handstand push-ups, and so on.