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The Ultimate Guide To Calisthenics

Ultimate Guide To Calisthenics

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Time to change exercises O Yes O No

Progressing to optimum rep range O Reduce O Increase

Working at optimum # of circuits O Yes O Stop O Increase Remarks:

Timed Rounds is when you pick a combination of bodyweight exercises and calisthenics exercises and perform a group of exercises in timed sets in a circuit, take a short rest and perform another group of exercises in timed sets in a circuit... and record the time it takes to complete all of the predetermined number of circuits.

There should be no rest between exercises and you should try to perform the greatest amount of repetitions with good for as possible in the time allowed.

The idea is to progress by performing the same workout in the future while performing more reps per exercise.

When choosing exercises to perform... try to pick exercises that flow easily from one to the other for the best results.

Build your program by picking exercises that give you a full body workout...

* 3-5 Bodyweight Calisthenics Exercises for Group 1

* 3-5 Bodyweight Calisthenics Exercises for Group 2

Step 1... Perform 1 minute of each exercise in Group 1 as a circuit with no rest between exercises.

Step 3... Perform 1 minute of each exercise in Group 2 as a circuit with no rest between exercises.

Step 4... Continue in this fashion until you complete all of the predetermined number of circuits and... record the amount of repetitions completed successfully for each minute segment.

Try to do the same workout in the future and try to increase the amount of repetitions for timed round.

Study the following example Workout Journal Sheet for a more comprehensive understanding of the Timed Rounds.

Printable, blank Workout Journal Sheets for the Timed Rounds are located at the end of the book.

DATE:

Timed Rounds

*Perform timed sets of Group 1 exercises in a circuit without rest.

Workouts

Rest 1 minute and perform timed sets of Group 2 exercises in a

circuit without rest. Record Reps.

Group 1

1 Min. Reps

Reps to Beat

Successful

1.-

O Yes O No

2.-

O Yes O No

3.-

O Yes O No

4.-

O Yes O No

5.-

O Yes O No

Rest 1 Minute

Group 2

1.-

O Yes O No

2.-

O Yes O No

3.-

O Yes O No

4.-

O Yes O No

5.-

O Yes O No

Cardiorespiratory Training

O Aerobic O Fartlek

O Intervals O None

Type:

Duration:

Evaluation

Time to change exercises

O Yes O No

Progressing to optimum rep range

O Reduce O Increase

Working at optimum # of circuits

O Yes O Stop O Increase

Remarks:

EDT Time Zones are where you pick an exercise, or group of exercises, and try to perform as many repetitions as you can in a predetermined time period.

Split the exercise repetitions into manageable chunks and perform as many sets as you can with as little rest as possible in between sets for a predetermined time period.

Rest periods between these mini sets are completely up to you... the idea is to progress by performing the same workout in the future while doing more over-all repetitions per time period.

One of the major advocates for EDT is Charles Staley... a highly respected strength and conditioning coach.

When choosing exercises to perform... pick exercises having opposing movement patterns (push and pull) or effecting the muscle groups in an opposing manner.

Build your program by picking exercises that give you a full body workout...

* 1 Bodyweight or Calisthenics Exercise

* 2 Opposing Bodyweight and/or Calisthenics Exercises

* 2 Opposing Bodyweight and/or Calisthenics Exercises

Step 1... Perform the first exercise in manageable mini sets with limited rest for the greatest amount of over-all repetitions in 5 minutes.

Step 2... Rest 2 minutes

Step 3... Perform the next two exercises in manageable mini sets in circuit fashion with limited rest for the greatest amount of over-all repetitions in 10 minutes.

Step 5... Perform the next two exercises in manageable mini sets in circuit fashion with limited rest for the greatest amount of over-all repetitions in 10 minutes.

Try to do the same workout with the same exercises in the future and increase the amount of over-all repetitions for each exercise in each time zone.

Study the following example Workout Journal Sheet for a more comprehensive understanding of the EDT Time Zones.

Printable, blank Workout Journal Sheets for the EDT Time Zones are located at the end of the book.

DATE:

(EDT) Escalating Density Training Time Zone Workout

Try to outperform you last effort of repetitions in the given time periods. Record Total Reps.

Time Zone 1: 5 Minutes Bodyweight Calisthenics Exercise

Mini Set Reps

Total Reps

Reps to Beat

Successful

1.-

O Yes O No

# Mini Sets

Rest 2 Minutes

Time Zone 2: 10 Minutes

Bodyweight Calisthenics Exercise

1.-

O Yes O No

2.-

O Yes O No

# Mini Sets

Rest 2 Minutes

Time Zone 3: 10 Minutes

Bodyweight Calisthenics Exercise

1.-

O Yes O No

2.-

O Yes O No

# Mini Sets

Cardiorespiratory Training

O Aerobic O Fartlek O Intervals O None Type:

Duration:

Successful Out of

Suggestions:

Time to change exercises

O Yes O No

Remarks:

239

Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan.

The basic concept of this Interval Training method is to do intense exercise for 20 seconds, rest 10 seconds and repeat for 8 cycles.

The entire workout per exercise is only takes 4 minutes... 3:50 to be exact.

To track progress, count the number of repetitions performed for each of the 8 cycles... and record the lowest number.

The idea is to progress by performing the same workout in the future while being able to improve your previous score.

Build your program by picking exercises that can be performed at a quick pace for 20 seconds without rest...

* 3 Bodyweight Calisthenics Exercise(s)

Step 1... Perform 20 seconds of repetitions for exercise #1, stop for 10 seconds and repeat for a total of 8 complete cycles.

Step 2... Rest from between 10 seconds and 2 minutes.

Step 3... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds and repeat for a total of 8 complete cycles.

Step 4... Rest from between 10 seconds and 2 minutes.

Step 5... Perform 20 seconds of repetitions for exercise #2, stop for 10 seconds and repeat for a total of 8 complete cycles.

Try to do the same workout in the future and try to decrease the amount of rest between exercises and/or increase the lowest number of repetitions per cycle.

Study the following example Workout Journal Sheet for a more comprehensive understanding of the Tabata Intervals.

Printable, blank Workout Journal Sheets for the Tabata Intervals are located at the end of the book.

DATE:

Tabata Interval

20 seconds work, 10 seconds rest for 8 cycles.

Workout

Record the lowest number of Reps in a cycle.

Bodyweight Calisthenics Exercise 1

Lowest Reps

Reps to Beat

Successful

1.-

O Yes O No

Rest O 10 Sec O More

Bodyweight Calisthenics Exercise 2

1.-

O Yes O No

Rest O 10 Sec O More

Bodyweight Calisthenics Exercise 3

1.-

O Yes O No

Cardiorespiratory Training

O Aerobic O Fartlek

O Intervals O None

Type:

Duration:

Successful out of

Evaluation

Time to reduce rest periods

O Yes O No

Time to change exercises

OYes ONo

Remarks:

The Blackjack Workout is when you take two exercises and start one exercise at 1 repetition and progressively work up to 20... While you simultaneously take the other exercise and start at 20 and work progressively down to 1 repetition.

Try to limit rest to a minimum.

The idea is to progress by performing the same workout in the future while reducing the over-all time of the entire workout.

Build your program by picking exercises that give you a full body workout...

* 2 Bodyweight Calisthenics Exercises

Step 1... Perform 1 repetition of exercise #1.

Step 2... Perform 20 repetitions of exercise #2.

Step 3... Perform 2 repetitions of exercise #1.

Step 4... Perform 19 repetitions of exercise #2.

Step 5... Continue in this fashion until you perform 20 repetitions of exercise #1 and 1 repetition of exercise #2.

Try to do the same workout in the future and try to reduce the amount of time it takes to complete the entire workout.

Study the following example Workout Journal Sheet for a more comprehensive understanding of the Blackjack Workout.

Printable, blank Workout Journal Sheets for the Blackjack Workout are located at the end of the book.

DATE:

Blackjack Workout

Exercise 1 from 1-20, exercise 2 from 20-1 in alternating

fashion. Record time.

1 | 20

Time to Beat

Time

Bodyweight Calisthenics Exercise 1

1.-

20 | 1

Bodyweight Calisthenics Exercise 2

1.-

Cardiorespiratory Training

O Aerobic O Fartlek

O Intervals O None

Type:

Duration:

Suggestions:

Time to change exercises

O Yes O No

Remarks:

The Watch the Clock Workout is when you take three exercises and perform a predetermined number of repetitions for each exercise every minute for as many minutes as you can.

Rest will be determined by how fast you complete all of the repetitions and how much time in the minute is left over.

The idea is to progress by performing the same workout in the future while being able to go for more continuous minutes.

Build your program by picking exercises that give you a full body workout...

* 3 Bodyweight Calisthenics Exercises

Step 1... Perform the predetermined repetitions for each exercise in the first minute.

Step 2... Rest until the start of minute 2.

Step 3... Perform the predetermined repetitions for each exercise in the second minute.

Step 4... Rest until the start of minute 3.

Step 5... Continue in this fashion until you cannot perform the predetermined number of repetitions within the minute time period.

Try to do the same workout in the future and try to go for more continuous minutes.

Study the following example Workout Journal Sheet for a more comprehensive understanding of the Watch The Clock Workout.

Printable, blank Workout Journal Sheets for the Watch The Clock Workout are located at the end of the book.

Bodyweight Exercise

Repetitions

Total Minutes to Beat

Minutes

1.-

2.-

3.-

Cardiorespiratory Training

O Aerobic O Fartlek

O Intervals O None

Type:

Duration:

Suggestions:

Time to change exercises

O Yes O No

Working at Optimum rep range

O Yes O Reduce

O Increase

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