The Benefits And 3 Ways To Train Weighted Calisthenics
The Benefits And 3 Ways To Train Weighted Calisthenics
If you are an advanced calisthenics practitioner, then weighted calisthenics is definitely for you.
Advanced is when you can do 15-20+ pull ups, 50+ push ups, 25+ dips, 100+ squats.
Adding weight to your sets and reps will help increase your muscle mass and overall strength level.
I did not plan this workout but ended up doing the heaviest pull up I've ever tried.
Life can be unpredictable!
Here are the pull ups sets I did:
- +130 lbs x 1
- +70 lbs x 5 + hold
- +60 lbs x 5 + hold
- +45 lbs x 5
- +25 lbs x 5
And here are 3 ways you can design your weighted calisthenics workout sets:
- Progressive overload: increase the weight as you go and decrease the amount reps as needed.
- Ladder training: Starting as heavy as you can with low reps and lower the weight as you increase reps.
- Pyramid training: start with high reps low weight, then increase weight with lower reps then go back up to higher reps lighter weight.
Besides strength, you also want to build speed during your workouts!
Here is how to increase both speed and strength with advanced push ups!
Remember to specifically focus on mobility and recovery when training weighted calisthenics.
You could ideally alternate training weighted calisthenics and bodyweight workouts with mobility every other day!
And WARM UP properly before EVERY WORKOUT!
