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CALISTHENICS ESSENCE E-BOOK

CALISTHENICS ESSENCE E-BOOK

84,99€Cena
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.

  • TABLE OF CONTENTS

    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 

     

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