Beginner workout, what NOT to do
Today, I won’t be offering you a calisthenics beginner workout plan. That would be too easy.
Not because it’s easy to do but because it would be shallow and illogical work.
I mean, how many times on the internet have you read programs like :
3x10 dips/bench dips
3x10 body row ( on TRX or rings)
3x10 crunches
5x5 seconds tuck l-sit
4x10 push-ups or knee push-ups
It's always the same stuff: very straightforward, easy to read, and very boring, and it doesn’t take into account your specific situation.
Instead of dictating what to do, I‘ll share some practical insights on what to avoid when you start calisthenics journey:
Don’t do too much volume: when you start something new, the desire to get new skills as soon as possible can lead you to overdo it, which is very counterproductive. It’s up to you or your trainer to push on the brake pedal at the right moment to “decelerate,” or more accurately, not “accelerate” too much. Especially when you start, you’ll realize that your body is quickly improving, which is normal because you are doing something new, and your body tends to adapt soon. The problem is that if you keep adding sets and reps and you increase the frequency of your training over the weeks because you think that doing so you can progress even more quickly, in the long run, this will lead you to burnout, overreaching or in the very extreme scenario to overtraining and injuries. Let your muscles, tendons, and joints adapt in the safest and most natural possible way. Take your time; build one brick at a time.
Focus on the proper technique: This seems obvious, but it’s also very important. A correct technique preserves your joints and tendons from injuries and tells you how to activate your muscles properly during a specific exercise.
Don’t compare yourself to others: a common mistake that many make is to check Instagram or YouTube for the best athlete in the business and compare their current level to his. If you are looking for motivation, it’s okay to have a look around. Focus on making sure you are following your exercise routine with a decent technique. Still, as soon as you compare yourself to those ATHLETES( because we are talking about athletes), you need to remember that you will probably never get their levels and will take way longer to get the easier skills. How they train the program they are following will not work with you. They also have better genetics, which is the number one reason why they can do that crazy stuff ( followed by hard work )
Don’t listen to the calisthenics “gurus”: training is very individual, and everyone needs a tailored program specific to their current level, situation, availability, etc. When fitness influencers speak and post, they address a large portion of a particular population, and when it happens, their content becomes less specific, which in turn means that, in many cases, their tips will never work on you. Furthermore, many of them know shit about this discipline ( not all of them ). They have people who work for them, record and edit their videos, , and most importantly, know how to sell, making them appear as super knowledgeable coaches, but they just repeatedly tell you the same thing.
Don’t focus on too many skills simultaneously: if you think you can work on arm pull, handstand, handstand pushups, front lever, and planche simultaneously and improve all of them, well, you are on the wrong track. It is true that many times if you improve in skill, you will improve in others with a similar pattern of movement. However, planche, front lever, handstand, etc… don’t have much in common, and each needs specific training, which requires time. as already mentioned in the first point, we cannot do much when we start.
Don’t focus on the basics; focus on what you need. How often have you heard this before: “Focus only on push-ups, dips, pulls, and core strength,” then start with skills? It’s partially true that they are an important part of your training because they build a good level of conditioning for your tendons and muscles. Still, it’s also true that if necessary, you need to work on your mobility or any part of your body that is behind compared to others and needs strengthening.
