CALISTHENICS ESSENCE
E-BOOK
COMPLETE GUIDE TO CALISTHENICS AND HOW TO TRAIN SMART!
The book that serves as:
TEXTBOOK OF EXERCISE TECHNIQUE AND PROGRESSIONS
INSTRUCTION OF HOW TO CREATE THE WORKOUT PROGRAM FOR SKILLS, STRENGTH & ENDURANCE OR STREET LIFTING
EDUCATIONAL PIECE THAT COVERS IMPORTANT PARTS OF THE HISTORY OF CALISTHENICS
GUIDE TO A STRONG MENTALITY AND HOW TO BE A FRIEND AND THE COACH TO YOURSELF AS AN ATHLETE
TRAINING PROGRAM CREATION AND HOW TO PROGRESS SMART
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EXERCISE PROGRESSIONS AND HOW TO USE THEM
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HISTORY, PSYCHOLOGY, INJURY PREVENTION
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84,99€
TABLE OF CONTENT
INTRODUCTION
Foreword
What calisthenics is about
History
Before Youtube 1990s-2006
Golden times 2006-2013
Crisis of separation 2013-2018
Search for the essence 2018-…
Categories of calisthenics
Skills
Strength & endurance
Street lifting
Bodyweight fitness
WARM UP & TRAINING METHODS
Warm up as a category
What does it do?
Quality over quantity
Warm up example
Warm up methods
Full body warm up
Motor activation for street lifting
Breathing warm up
Skills training warm up
Dynamic stretching vs static stretching
Foam rolling
Post-activation potentiation
Training methods and its practical usage
Explanation of each method
Application for building strength & bodybuilding (hypertrophy)
Application for endurance
Application for skills & technique
How to mix everything
THE TECHNIQUE OF THE EXERCISES
Basics
Pull up
Push up
Dip
Squat and other lower body exercises
Plank
Hollow body
Statics
Planche
Front lever
Handstand
Back lever
Human flag
Power dynamics
Muscle up
One arm pull up
Impossible dip
Hefesto
Front lever pull up
Planche push up
Handstand push up
How do we progress from one progression to another
Statics
Power dynamics
Basics
CONDITIONING, BREATHING & MOBILITY
Conditioning & functional training in calisthenics
How to program the workout
Breathing methods
Strength & endurance
1RM and street lifting
Statics
Power dynamics
Stretching & mobility
CREATING THE WORKOUT PROGRAM
Programming
What do we need to know before creating
How to check your current level
Programming principles
How to know which routine or method to use
Important things when training with the program
What to focus on to make yourself happy
What to start with
How to create a relevant program
How the program should be structured
How do we monitor the progress
How do we create the next program
PSYCHOLOGY & APPROACH
Psychology in calisthenics
How to behave when creating the program for yourself
You are your own psychologist
How to motivate & inspire yourself
You are forever a student
DIET & SUPPLEMENTATION
Diet in calisthenics
Is it worth focusing on
Important things to know
Everybody is different
Neglecting the diet in calisthenics
Supplements
„Muscle-mind connection"
Bodybuilding without heavyweights
Listen & study your own body
BASIC ANATOMY & PHYSIOLOGY PRINCIPLES
Basics anatomy & physiology principles in calisthenics
Energy resources & energy systems
Slow-twitch vs Fast-twitch muscle fibers
Nervous & ventilation systems adaptation
HEALTH
Injuries in calisthenics
How to stay injuries free
What to do when you get injured
Rehab
FINAL WORD
I read your book brah!
and it's maybe the most complete and easily understandable I have read because you talk about everything that is important in order to improve
(relationship between strength and
endurance, different training methods EMOM, MYO REPS and so on, skills progressions, how make your own workout with real samples, bioenergetic resources, diet tips, rehabilitation, nervous system in strength training, periodisation and more).
Honestly I read a couple of books (overcoming gravity and periodisation (tudor O. bompa) which I highly recommend to you if you didn't read it) your book is like a big sum up of both but easily understandable as I said. So I will take your muscle up ebook :)
Hey bro!
The new Ebook is phenomenal, it covers everything,
from workout methods to how to prevent injuries.
I loved it!
It's amazing the quantity and the quality of content it has, this one is gonna give to everyone a boost in their trainings.
I can say it is the best investment I made now and you can't find any better out there.
In my opinion the eBook covers all levels and interests! For me as an intermediate I saw a lot of things that I already knew, but i definitely had more things that i didn't know or realized.
The structure of the Book is like how the knowledge should be built. To begin with simple explanation of the types of exercises and ending with taking care of the budy while and after training include the injuries - in my opinion a nice guidance.
And now a fact, that i never would have said before reading: it is to cheap! Yes you read it right, too cheap.
I mean this book is a summary of 100 000 YouTube videos pressed on 170 pages. The amount of professional
knowledge is so incredible that i even would pay 20 or 40 bucks more.
You did a perfect job there bro!
The book is amazing, is full of knowledge and experiences and it helps me a lot and I know something now I didn't know it before. Such as how I should
breath, stretch, eat train,
everything even with muscle fiber. The book helps us to know a large amount of knowledge and experience. Now I know what calisthenics means and how it was created. I don't deserve to talk about the book because I am scared to forget something you talked about in it. Thank you coach for the book and keep moving forward. We need you.
I got calisthenics essence and Intermediate program already and its just gold.
Worth every penny!
So now it's time to get the muscle up program :)
Respect that you focus on various aspects of calisthenics, but mostly on what you focus on, being complete. Unlike other books which pretend to know everything, which annoys me a lot. I would say it is a bit expensive, in my opinion, but honestly it's priceless because the information in this book is unique and hard to find; your approach to constructing workouts is very special. Worth every penny.
This book is a true game changer, and it is an essential for every calisthenics athlete (even other sport) looking to improve themselves.
Thank you for writing such a work, I can tell you out your heart into it. Much love.
Final rating: 10/10
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