Do you need progressive calisthenics with bodyweight training

Yes, you do. Often we do the progression exercises and variations. But that is not what the case should be.

If you were at the gym and it is your first day working out ever and the instructor tells you to get under the bench and do the bench press, would you load the bar up to 100 lbs on day 1? You wouldn’t. It would be foolish to do so. You’d need to start with just the bar, learn the proper form and then progress to loading the bar with progressively heavier weights. The same is the case with calisthenics exercises. You can’t jump to the master exercise on day 1 and not expect adverse consequences, maybe not on day but soon enough. You have to build up your strength to be able to handle the pressures the exercises lay on your muscles, joints, tendons and ligaments. This is done through progressive calisthenics.

Let’s say you the 5 lbs, 10 lbs weight plates and opt to load the bar by 25 lbs or 35 lbs instead and make a habit out of it, you’d plateau faster than if you followed the overload stages. Similarly, with bodyweight training, if you skip levels to do the master exercises without building a sound foundation of strength by doing the easier versions first, you are bound to plateau and much worse, injure yourself due to lack of strength or proper form.Therefore when embarking on your bodyweight workouts, make sure you have a good progression plan in place for the master exercises. Below is a list of exercises that I prescribe as the master exercises for your bodyweight training program at home.

1.      Pushing Exercises

·         Dips

·         Push-Ups

·         Handstand Push-ups

·         Triceps Dips

2.      Pulling Exercises

·         Wide Grips Pull-Ups

·         Inverted Rows

·         Regular Grip Pull-ups

3.      Legs and Core

·         Squats

·         Flat Leg Raises

·         Bridges

Each of these exercises needs to be done with your bodyweight. So imagine handling your entire body’s weight when doing the handstand on day 1, without prior practice. It’d be a disaster just waiting to happen. You’d need to begin with simpler exercises like the pike press to build your strength and be able to do the handstand push-ups.

The details of the progression exercises and how to do them will need a post for itself. It is most likely to feature on my website http://kalisofitness.com. Do stay tuned to the blog and subscribe to receive the updates at your inbox. 

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