Intensity, Volume, Frequency | Calisthenics Programming EP.2

Volume, intensity and frequency, the 3 staples of any training program, that for some reason are not commonly adressed in calisthenics. Welcome to the episode 2 of calisthenics programming, im glad you came here and as we have our goals ready its time to choose the right exercises, and create our own calisthenics training plan. But before we can do that we have to know what i call the big 3 of programming (intensity, voulme, frequency). The reason i always put emphasis on them is i dont like looking at training as a routine or method. Especially in bodyweight community we can find many tutorials on different elements. And thats great, but it all comes down to exercise selection and the knowledge of which movements work and which dont. We need to understand, that training for strength skills is a proccess. Just like increasing our bench press from 100KG to 120KG. You go from tuck to straddle planche. However what differs bodyweight skills is the number of different abilities that create them. Thats why different skills respond to different proportions of the variables, that im gonna talk about. What can you expect to be answered in this quite long episode? Starting of with simple topics regarding what are these variables, and what each one of them means? How to measure intensity of training? Relative vs Absolute intensity and which one is best for bodyweight athletes? The usage of RPE scale presented on the mantle chinup and pseudo planche pushup example. What rep range is most optimal for training calisthenics skills? How to measure volume of training, in most practical way? How many sets should we do a week. What does maximal recoverable volume means and how to access it. The frequency of training, how many times a week should we train muscle group/movement. Why does bulgarian training and greasing the groove method produce such great results and are they a proof that high frequency is an answer? The differences between training for hypertrophy and bodyweight skills. How many times a week is optimal for front lever, and is it same as for handstand? Finally we gonna adress the relation between these 3 and what you have to keep in mind in order not to burnout and overtrain.

ONLINE COACHING
You can start online coaching with me or
book a phone/chat session to discuss your programming and try to solve your training issues
For the details DM me on instagram - https://www.instagram.com/frinksmovement/

MARKO
https://www.instagram.com/s.marko/?hl=en
SKELETHENX (Eli)
https://www.instagram.com/skelethenx/?hl=en
RILEY
https://www.instagram.com/p/B2UETrslkPk/

MUSIC:
All the beats come from Prod.Riddiman
https://www.youtube.com/channel/UCdSuKogXJOZld5Dzw_9285w

MATERIALS (ARTICLES, STUDIES, GRAPHS, PHOTOS, VIDEOS):
https://www.strongerbyscience.com/training-frequency/
https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/
https://www.youtube.com/watch?v=B_hP3hhsq4k&t=118s
https://www.ncbi.nlm.nih.gov/pubmed/27102172
https://www.musclethatmatters.com/wp-content/uploads/2017/07/puyramid-training.jpg
https://www.slideshare.net/JoelSmithCSCS/strength-and-conditioning-training-intensity
https://www.researchgate.net/figure/Relationship-between-muscle-mass-muscle-strength-and-physical-performances_fig1_5235892
https://www.youtube.com/watch?v=qwv3JqOUqWs
https://www.google.pl/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwip18fpwfHkAhUGmRQKHRM6BEEQjhx6BAgBEAI&url=https%3A%2F%2Fthebarbellphysio.com%2Foverlooked-training-variable-training-volume%2F&psig=AOvVaw2bJP5nNPONSgBO3ALNj-Dt&ust=1569691273776526
https://www.google.pl/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwjtq6v4wfHkAhUJdBQKHSRkBfsQjhx6BAgBEAI&url=https%3A%2F%2Fchristianbosse.com%2Fthe-holy-grail-of-strength-training-how-many-reps-how-many-sets%2F&psig=AOvVaw2bJP5nNPONSgBO3ALNj-Dt&ust=1569691273776526
https://www.google.pl/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiTvqi7wvHkAhUSExQKHZknBQMQjhx6BAgBEAI&url=https%3A%2F%2Fdocfitnessonline.com%2Fthe-size-series-how-much-to-grow%2F&psig=AOvVaw2wNVV-kUN2dY0VRztYEnRO&ust=1569691441696425
https://www.youtube.com/watch?v=rgIBo5Jtpec
https://www.google.pl/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwiZqqbywvHkAhUR5uAKHciWAZ8Qjhx6BAgBEAI&url=http%3A%2F%2Fwww.musclemonsters.com%2F2018%2F01%2F5-important-training-variables-muscle-growth.html%2Fprogressive-overload-2&psig=AOvVaw3i6v6ZaXvnAPSZt0uI7-sG&ust=1569691563060350
https://www.youtube.com/watch?v=Eauf9VNIdRI
https://www.youtube.com/watch?v=pt9qncyfUpo&t=18s
https://www.google.pl/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=2ahUKEwikva2_w_HkAhWC3eAKHVd6AZ4Qjhx6BAgBEAI&url=https%3A%2F%2Fpiknow.net%2Fhashtags%2Fjacked&psig=AOvVaw18q161Vptr6JKB6C2nxZOR&ust=1569691718906527
https://www.barbellmedicine.com

#calisthenics #programming #bodyweight

Видео Intensity, Volume, Frequency | Calisthenics Programming EP.2 канала Frinksmovement TV