The Most Efficient Calisthenics Training Patterns

The Most Efficient Calisthenics Training Patterns!

Focusing on main calisthenics compound movements, as a primary source of training, is always rewarded and at the core of every calisthenics transformation.

Knowing which calisthenics training patterns to use is very important to get the results you want.

This will get you a calisthenics body, and the strength that goes along with it.

Here are the most efficient Calisthenics training patterns to workout: 

• Pyramids sets (1 set of 1 rep, 1 set of 2 reps, 1 set of 3 reps, up to 10 then down to 1). You can go up/down any number. Adjust pyramid size depending on exercise type and your level.
• Ascending & descending ladders: 1 to 10 or 10 to 1. You can start at any number, depending on exercise and your level.
• Combo sets with repetitions & statics (isometric)
• Super-sets
• Short circuits (3-4 movements) 

Whenever you workout, use one or a combination of these patterns!

Nicolas

PS: Access all our programs here if you are new!

Frequently Asked Questions

1. What is at the core of every calisthenics transformation? $\mathbf{Focusing}\mathbf{on}\mathbf{main}\mathbf{calisthenics}\mathbf{compound}\mathbf{movements}$ as a primary source of training is at the core of every calisthenics transformation.

2. What are Pyramid Sets, and how can they be adjusted? Pyramid sets involve performing an exercise by $\mathbf{ascending}\mathbf{the}\mathbf{number}\mathbf{of}\mathbf{reps}\mathbf{in}\mathbf{successive}\mathbf{sets}$, and then $\mathbf{descending}\mathbf{back}\mathbf{down}$ (e.g., 1 rep, 2 reps, 3 reps, up to 10, then down to 1). The pyramid size can be $\mathbf{adjusted}\mathbf{based}\mathbf{on}\mathbf{the}\mathbf{exercise}\mathbf{type}\mathbf{and}\mathbf{your}\mathbf{level}$.

3. What are Ascending and Descending Ladders? Ladders are a training pattern where you $\mathbf{increase}$ (ascending, e.g., 1 to 10) or $\mathbf{decrease}$ (descending, e.g., 10 to 1) the number of repetitions per set. You can $\mathbf{start}\mathbf{at}\mathbf{any}\mathbf{number}$ depending on the exercise and your level.

4. What is a "Combo set" in this context? A combo set is a training pattern that combines $\mathbf{repetitions}$ (dynamic movement) and $\mathbf{statics}$ (isometric holds).

5. What is the difference between a Super-set and a Short Circuit? A $\mathbf{Super}-\mathbf{set}$ typically involves performing two exercises back-to-back with minimal rest. A $\mathbf{Short}\mathbf{Circuit}$ involves a sequence of $3-4\mathbf{movements}$.

6. How should these training patterns be incorporated into a workout? When working out, you should $\mathbf{use}\mathbf{one}\mathbf{or}\mathbf{a}\mathbf{combination}\mathbf{of}\mathbf{these}\mathbf{patterns}$.