Periodization for Calisthenics Skills

Periodization for Calisthenics Skills

Periodization is a way to organize training in advance.

Ideally you would periodize training to allow progress to occur for longer periods of time without hitting a plateau. 

Calisthenics is a relative strength sport, therefore most of your training time and effort should be devoted to strength development. The other minority should focus on other training methods, other metabolic demands, etc.

Hence, when I periodize I often use training blocks ratio of 1:2 hypertrophy to strength. 1 training block for hypertrophy followed by 2 training blocks for strength.

Each training block would last anywhere from 2–6 weeks. These are general guidelines, not an individualized program so take the ideas and principles and apply them to YOU.

The hypertrophy block will focus on accumulating more volume, having broader exercises, potentially focusing on weaknesses by having unilateral exercises in this case, more controlled tempo, shorter rest intervals and building more muscle tissue.

A1. HSPU 6x6, tempo 2020,90 seconds rest

A2. OAC 6x6, tempo 2020, 90 seconds rest

B1. One Arm Dumbbell Overhead Press 3x12, tempo 3011, 60 seconds rest

B2. One Arm Kroc Rows 3x12, tempo 4010, 60 seconds rest

The next strength block will be higher in intensity, dropping the volume by about 30%, more specific to the goals - same goes for the supplementary exercises, faster tempos.

A1. HSPU 5x3-5, tempo 30X1,150 seconds rest

A2. OAC 5x3-5, tempo 30X1, 150 seconds rest

B1. One Arm Dumbbell Overhead Press 3x8, tempo 30X1, 90 seconds rest

B2. One Arm Kroc Rows 3x8, tempo 30X1, 90 seconds rest

The last strength block will be highest in intensity, dropping the volume by 50%, fastest ‘natural’ tempos, only the specific main work, dropping the supplementary exercises, longer rest intervals.

A1. HSPU 10x1-2, tempo 20X1, 3-4 minutes rest

A2. OAC 10x1-2, tempo 20X1, 3-4 minutes rest

That is a simple linear block periodization. One approach to structuring your training multiple weeks in advance to see optimal training results.

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