4 Things You Need For A Better Calisthenics Workout

online calisthenics Aug 18, 2022

Working out is quite simple once you know the rules of the game.

Today, I wanted to talk about the 4 key elements that will make you better at working out, and get you results immediately.

1. Speed

There is no power without speed. You can have the most massive body, if there is no speed associated with it, the overall performance will suffer greatly.

Solution: always practice speed when you train. For example, go fast up on your pull ups and slower on the way down. Same for pretty much every movement.

Add plyometric exercises like sprints, jump lunges, wide jumps etc… to your leg day.

2. Mobility

This is what allows you to train with full range of motion, hence developing your full muscle mass.

Be able to move optimally is key to proper muscle development.

Solution: Daily focus on hips and shoulders first, then work on your smaller joints (wrists, knees, ankles). It takes 5 minutes per day.

I post mobility drills every week on my blog and social media. 

Practice all of them!

3. Strength

Pure strength can be achieved with complex compound movements over a small amount of repetitions.

Solution: movements like muscle ups, full range pike push ups, extra wide pull ups, diamond push ups, squats with resistance, front lever, back lever, human flag etc…will directly improve your strength level.

Include all of these in your routine.

4. Endurance

Muscle endurance is one of the most underrated and neglected aspect of training in traditional weightlifting.

Athleticism requires being able to repeat efforts again and again with peak performance along your workouts. The goal is to finish as strong as you started!

Solution: practice and get used to long and tough sets. Set goals that may seem impossible now but will be after your train for it.

Here is an idea of the repetition range to reach for the following exercises:

  • Push ups: 20-40 reps
  • Pull ups: 12-20 reps
  • Dips: 10-20 reps
  • Bodyweight squats: 20-40 reps
  • Leg raises: 20-30 reps

This is how to build up amazing athleticism in a nutshell.

I apply these rules to ALL my programs.

If you are ready to get to the next level and  save time, then join the best calisthenics online coaching and training programs!

Access hundreds of videos, progressive workout plans, ebooks and workshops, ranked by level and skills. 

Click here to get the training results your want!

Let's go!



50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.