The 7 Golden Rules of Calisthenics for Beginners

The 7 Golden Rules of Calisthenics for Beginners

Fitness is simple, and calisthenics is in the center.

Then there is everything else: training method, nutrition, sleep, and even lifestyle!

With calisthenics, you rely on your own body to build strength, endurance, flexibility, and coordination.

Here are my 7 golden rules to help you embark on your calisthenics journey.

Calisthenics: What Is It Really?

Calisthenics is about embracing your own body’s potential without relying on complicated machines. This form of exercise focuses on fundamental movements like pulling and pushing, which can be progressively intensified.

It's accessible and appealing to everyone, regardless of fitness level.

Calisthenics emphasizes movement quality and skill acquisition rather than just aesthetics. Whether it's mastering a muscle-up or holding a handstand, the goal is to see tangible improvements week by week.

1. How to Train Calisthenics

Always work on foundational movements, regardless of your level.

These movements never get old:

• Pull-ups
• Push-ups
• Dips
• Squats
• Core hinges

Master these basics, and continually challenge yourself with harder variations, reduced rest times, added weights, or friendly competitions. The sky's the limit!

2. Calisthenics Splits and Workout Scheduling: How to Build a Calisthenics Workout Plan

Creating a calisthenics workout plan is essential for structured progress.

Here's how to schedule your workouts based on your experience level:

• Beginners: 3 times a week
• Intermediate: 4-5 times a week
• Advanced: 6 times a week

Split Options:

• Pull (or pull/push)
• Push (or pull/push)
• Legs
• Full body
• Skills

Alternatively, you can opt for upper body/lower body splits and a day to focus on skills and mobility.

Example for a beginner athlete:

• Monday: Full body, focus upper body (2/3 upper body, 1/3 lower body)
• Tuesday: 1 mile run
• Wednesday: Pull/push
• Friday: Full body, focus lower body (1/3 upper body, 2/3 lower body)
• Saturday: mobility
• Sunday: stretching/recreational sport/hiking/cycling etc…

Example for intermediate athlete:

• Monday: Pull/Push
• Tuesday: Legs
• Wednesday: 1-2 mile run
• Thursday: Pull/Push
• Friday: Full body (lower body focus)
• Saturday: Skills and mobility
• Sunday: active rest day, skills, running

Example for an advanced athlete:

• Monday: Legs
• Tuesday: Pull
• Wednesday: 2 mile Run + Legs
• Thursday: Push
• Friday: Legs
• Saturday: Skills or Pull/push
• Sunday: active rest day, skills + 2 mile run
  

3. Mobility

Mobility is crucial for preventing injuries and improving performance. Focus on:

• Upper body: external shoulder rotation
• Lower body: internal hip rotation
• Twisting and rib cage symmetry
• Back extensions

Incorporating mobility exercises into your calisthenics workout plan ensures longevity and progress in your calisthenics journey.

4. Running + Form

Running complements your calisthenics routine by enhancing cardiovascular fitness and keeping you lean.

For sprints, focus on:

• Keep your knees high.
• Avoid over-striding; your foot should hit the ground under your knee.
• Land on your mid-foot, not your heels or toes.
• Use a vortex/spiral-like foot motion, propelling through your big toe.
• End each step with a heel-to-butt motion for maximum speed.
• Use your arms for propulsion.
• Lean slightly forward initially and stand taller at top speed.

For longer runs (2-5 miles), adapt your form by leaning forward as if you’re falling slightly and let your feet catch you each step. Maintain a tall chest and tucked-back shoulders for optimal form.

5. Breathing

Effective breathing techniques can significantly impact your calisthenics performance.

Practice the following:

• Deep 30-breath method
• Longer exhales than inhales during training
• Breathing upside down
• Breathing during intense movements (handstands, front lever, back bridges, flags, etc.)

Incorporate these breathing techniques into your calisthenics workout plan to enhance endurance and overall performance.

6. Nutrition

Nutrition plays a critical role in achieving your calisthenics goals. Focus on:

• Calorie deficit for fat loss
• Nutrient-dense foods
• Proper meal timing: Maintain a 12-hour fasting window (e.g., finish dinner at 9 PM, breakfast at 9 AM)
• Intuitive eating: 2-3 portions of protein per day.
• Balanced protein sources: Beef (1x per week), Fish (3x per week), Chicken (2x per week), Pork (1x per week), eggs (2-4 eggs every morning)
• Portion control: Match portion sizes to the size of your hand. Your hand is the perfect portion! You already know when you over-eat. Don't do it!

These nutritional guidelines support your calisthenics course, fueling your body for optimal performance and recovery.

Make sure to consult with a certified nutritionist if you have food allergies, medical conditions or dietary restrictions!

7. Sleep

Quality sleep is paramount for health and longevity. Aim for 7-9 hours of sleep per night, prioritizing deep sleep hours between 10 PM and 2 AM.

Stretch before bed to release the day’s tension and improve sleep quality.

Join my Online Calisthenics Course

Ready to take your calisthenics journey to the next level?

I have implemented these 7 golden rules in the Online Calisthenics App! Join me for personalized coaching and a detailed calisthenics workout plan tailored to your level.

Train with me and unlock your full potential today!

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Calisthenics Training FAQ’s
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Frequently Asked Questions

1. What are the 7 Golden Rules of Calisthenics for beginners? The 7 Golden Rules of Calisthenics for beginners are:

1. Training: Focus on mastering foundational movements like pull-ups, push-ups, dips, and squats.

2. Workout Scheduling: Structure a consistent workout plan with a split that fits your experience level.

3. Mobility: Regularly perform mobility exercises to prevent injuries and improve performance.

4. Running + Form: Incorporate running for cardiovascular fitness and practice proper form to maximize efficiency.

5. Breathing: Use specific breathing techniques to enhance endurance and control.

6. Nutrition: Maintain a healthy diet, focusing on a calorie deficit for fat loss, nutrient-dense foods, and proper meal timing.

7. Sleep: Prioritize 7-9 hours of quality sleep for optimal recovery and performance.

2. What are the foundational calisthenics movements I should focus on as a beginner? As a beginner, you should focus on mastering pull-ups, push-ups, dips, and squats. These movements are the basis of calisthenics and provide a solid foundation for more advanced skills. You should continually challenge yourself by increasing repetitions, reducing rest times, or trying harder variations.

3. What is a good weekly workout schedule for a beginner calisthenics athlete? A good weekly schedule for a beginner training three times a week could be:

• Monday: Full body, focusing on the upper body.

• Tuesday: A 1-mile run.

• Wednesday: A pull/push workout.

• Friday: Full body, focusing on the lower body.

• Saturday: Mobility work.

• Sunday: Active rest day with stretching or a recreational sport.

4. Why is mobility important in a calisthenics routine? Mobility is crucial for preventing injuries and improving overall performance. By incorporating exercises that focus on external shoulder rotation, internal hip rotation, and back extensions, you can ensure the longevity of your calisthenics journey and improve your ability to execute movements with proper form.

5. How does running complement a calisthenics workout plan? Running is an excellent complement to calisthenics as it improves cardiovascular fitness and helps with fat loss, which is essential for staying lean. Proper running form, whether for sprints or longer runs, ensures you get the most out of the exercise without risking injury.

6. What are the key nutrition and sleep guidelines for someone starting calisthenics? For nutrition, focus on a calorie deficit for fat loss, eating nutrient-dense foods, and practicing intuitive eating. Aim for a balanced intake of various protein sources and control portion sizes. For sleep, aim for 7-9 hours per night, prioritizing the deep sleep hours between 10 PM and 2 AM, and stretch before bed to improve sleep quality.