INTRODUCTION

All skills in Calisthenics are built on 4 shoulder positions - Shoulder Protraction, Retraction, Elevation & Depression. These are exactly the target movements we will develop with precise exercises matched to your ability level which we yield the best return on time and effort.

 

To get the most out of this exciting and explosive combination routine you should scale it to feel in control throughout while being able to push yourself in each move. This format is replication of how a well rounded Calisthenics Athlete would develop their skills routine to perform in competition. Which is why you have never seen someone train like this and also why it is so effective. 

 

Repeat it twice per week on the first day you train that week and then 3 days later to allow for best recovery (Monday and Thursday). If you already train plug in your routine at the start of your workouts after warming up so you are completely fresh. If you are just getting started with training then you can simply perform your routine twice per week and build anything around it how you want to. 

 

I built this format so you can introduce the amazing methods of calisthenics to your routine and easily stay consistent with it. Without taking away any time or disturbing your current training. This is the most simple, effective and time saving routine in the world and you are the pioneer. It is also scalable to take your calisthenics as far as you want! 

 

It may surprise you thats it is only 20 minutes per week. Let me explain how it works...

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THE WARM UP ROUND (60s)

Perform 1 warm up round of all 4 exercise at an RPE 7 (easy level for you on that day). No more than 10s per exercise and no more than 1 minute total. This is not to fatigue you it is to remind you body of which positions and directions to push into. It will prime you for the working sets and you will notice a massive difference from it.

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THE WORKING SETS (E3MOM - 9 Minutes)​

Set a timer on your phone and start your routine on every 3rd minute for 3 rounds. Go on minute 0 minute 3 and minute 6. This is known as Every 3rd Minute On The Minute (Abbreviation = E3MOM). Using this constraint of time you will be able to see and feel your improvement and scale it better each time because the rest time and exercises do not change, only your performance. If you have more time to allocate or your routine gets worse each round then you can use E5MOM going on every 5th minute instead which will allow for full recovery.

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PERFORMANCE & RECOVERY ​

Bodybuilding science shows a volume of twice per week per muscle group is the best frequency for progress while minimizing overtraining. In my 18 years of training multiple modalities to competition level and personal training for busy professionals for 10 years I can tell you with certainty its the same case for Calisthenics. 2-3 days recovery resting from a movement means you actually turn up stronger each time instead of carrying fatigue through like someone who trains every day (this is more effort & time with less return). Because this routine is so dense with every single upper body muscle being used there is no isolation here, your whole body is performing as one unit - which is known as a compound movement, you are doing 4 in a row which yes it is savage! and thats why people will look at you and think "wtf are they on". You will be training like a pro from the beginning and planting the right seeds to achieve anything.

 

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MINDSET

Don't force the goal, enjoy this routine in the moment. It doesn't matter where you are starting from listen to your body and be critical with your positions to scale them correctly to suit yourself and the day you're in. The best mindset I can pass on at this stage is - "Today is better than yesterday and tomorrow will be better than today". Ego training simply will not work with calisthenics it will strip it all away so you need to turn up with the long game in mind - "Imagine how good you could be if you didn't care about how bad you currently are". Keep this in your routine for 5 weeks which is 10 sessions total. Be the most consistent you ever have been to build yourself into your best version yet. When you hit this right you will see noticeable progress after 1 week, I'm that confident this will work for you. As your full body connections get stronger in these specific calisthenics movements; so does your performance. Once you get on this wave of building in the right way, you can take it as far as you want!​​

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THE PLAN

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FREQUENCY - 2 X per week

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INTENSITY - Working Sets RPE 9 (serious challenge)

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TIME - E3MOM for 3 rounds, Total = 9 MIN 

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TYPE - Calisthenics Skills Training - holds and coordination

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​Below, I have left a guide for your routine, so that you can scale each movement to your current ability. Screen shot these and save them to your photos in an album named "cali training" or Save this private web page to your home screen on your phone for easy access anytime.

 

Lets go!​​​