To train effective it´s important to develop a training routine and a plan. The plan should support your personal goals and should structure your calisthenics workout.
There are many programs and offers all over the internet that can be usefull. Pay attention while using this type of routines , pdf weekplans and fitness apps, because these routines are basic plans matching on the average athlet not on your personal requirements.
To get the optimal result, its reccomend to concern with planning training, rest and nutrition. This will give the knowledge to design a own training concept or modify the programms / plans for your personal requirements.
Before starting to look for the exercises and the sets it´s time to be honest to yourself. What is your personal goal and why you wanna start workout?
Typical goals are:
More imporatant is the “why”. The reason you want to reach your goal is the best motivation on your way to reach it.Be honest to yourself to find the right way to motivated yourself all the way till you get it. Sometimes answering these questions will rearrange all your plans.
Describing the goal should look like:
One of the underestimated things is analysis of the personal skills and Disadvantages. These important points show how to improve plans to reacht the specific goal. This is the main reason why prepared plans in apps or via pdf aren´t that personal that it seems.
Personal trainer work a lot with optimize the plans on the skills and disadvantages to their clients. This takes time and in case of a PT cost a lot of money, but it makes results.
Some thougths for the programming of your personal plan.
Small and leigthweigt athlet
Big and tall athlet
There are many popular methods (HITT High Intense Invervall Training, split muscle groups, split bend and straight arm exercises) to build a basic structure for a training plan.
Depending on the goal different methods can be useful
Increase of strength endurance
Increase of the maximum strength
After choosing the method the detailled plans starts. Main target of this part is to choose the right exercises to reach the goal.
Find calisthenics exercise at our exercise database: Calisthenics Exercises
To plan exercises the focus should be directed to intensity, time of rest and combination of exercises. A useful order of exercises is very important.
If you have a plan and concept write it down. Start with recording the results of everyday from the first day on.
It doesn´t matter if you do it with pen/paper or a excel sheet, it´s important to do it.
To keep your motiviation high all the way set milestones in your plan. For example special exercises to master, important progressions and other stuff like this.
It´s important to check if the planned results could be reached and optimize the plan on the way to the final goal.
It´s possible that there are many changes and maybe the main target also changes.
Maybe you expect a fully written down plan with exercises, sets and units. Plans like this you will find a lot in world wide web.
Maybe these hints will help to improve this plans and program your own training.
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