The best frequency to build strength

I study all strength sports. Beyond calisthenics and gymnastic strength, I thoroughly study powerlifting, weightlifting and strongmen as they have a more documented and researched literature behind them. 

In all humans seeking strength, the quantity of work is extremely limited and highly monitored. They train hard, regardless of the respective discipline, and immediately follow the workout with relaxation and recovery. As if the clock start ticking towards their next effort.

In the book 'Purposeful Primitive' by Marty Gallagher, there are a few examples which portray the relationship between work and recovery quite well. Mark Chaillet, one of the strongest powerlifters of the 80's used to train twice a week, once every movement (squat/bench/deadlift). Hugh Cassidy, 800 pounds squatter, did full body workouts, again - only twice a week. Each workout was hell, believe that, but twice a week nonetheless.

JM Blakely, one of the all time best bench pressers who I believe held the record bench press for multiple weight classes simultaneously in the 90's, used to train the bench only once per 10 days at his peak. With 1 additional triceps workout in between bench sessions.

Many top deadlifters only pull heavy deadlifts once every two weeks!

What that has to do with calisthenics? Similar phenomena apply! Whilst beginner ring athletes train on rings 3-4 times a week, top notch elite ring specialists, such as Brandon Wynn and Yan Mingyong to name a few, train the straight arm strength only twice a week on rings! The other days are conditioning, other apparatuses, rehab/prehab, etc.

The theme which govern all strength sports, certain exercises and individual athletes is - the more stress you produce, the less frequent it will be applied.

Of course there are other training splits and frequencies out there that work, but the reoccurring theme still governs all. It holds true to individuals in comparison to themselves and between different sports/events.

Powerlifters get by with lower frequency training since it is a much more central-nervous-system-demanding sport in comparison to calisthenics. In calisthenics we endure less stress, as upper body can only be as strong in comparison to lower body, and since technique is a big factor (more so than in powerlifting) to every skill.

Respectively in each field, the more stressful exercises would be trained more often. Deadlifts would be trained infrequently in comparison to the overhead press. In calisthenics, heavy weighted chin-ups would be performed less frequently than ring muscle-ups. More stress = less frequency.

Is there an optimal training frequency then? Yes there are guidelines that I will provide you with today.

For beginners: 4-6 training sessions a week.

For intermediates: 3-5 training sessions a week.

For advanced: 2-4 training sessions a week.

For elites: 1-3 training sessions a week.

Aiming for the mid-point in each stage would probably be optimal. Example: 2 training sessions for elites.

The more stress you produce = the less frequent the event.

Bodyweight Tribe Athlete programs, which are the home routines of this membership site, follow the same principle! The beginners actually train with the highest frequency and the elites train the least!

I remember a training split that I used to ran as a beginner in calisthenics - push/pull x3 a week with 1 rest day. I ran this routine successfully since as a beginner, there was only as much stress I could produce at that time. It allowed me to recover in no time and repeat the same workout!

My routines now are 3-4 training days a week. I get by with 4 sessions a week since only 2 of them are ring strength and the other are barbell lower body strength. The overall work is spread throughout multiple disciplines. Nonetheless, each movement pattern only repeats once a week! I train planche once a week, squat once a week, etc.

For more technical sports, for the same reason, you see benefit in high frequency training. Weightlifters are known for 8-12 sessions a week. The Bulgarian system is built upon insane training frequency of 2-3 sessions EVERY DAY, 6 days a week. It works because the snatch and the clean and jerk, their 2 events, are restricted by speed and technique. If in the deadlift you pull 400 pounds, in the clean you would pull 250 pounds. Significantly less stressful = more frequency potential.

With experience I now understand, lower frequency training for the strength enthusiast is a safer bet than high frequency training. The idea becomes more true as that individual becomes even stronger and stronger over time.