Caliathletics – Skills Program and Nutrition Guide

How do you implement skills workouts into the main workout program?

There are two ways to get it:

• Include additional skills workouts on rest days. By choosing this method we would recommend you read more about Grease the groove method that is extremely effective in terms of skills training. You can read how to use it here.

• Implement skills progressions exercises at the beginning of your workouts. This method is recommended in the intermediate and advanced programs. The ultimate goal of it is to implement calisthenics skills progressions and strengthening exercises just before basic exercises for 30 up to 90 minutes.

Ok, but how exactly should I train skills?

It all depends on the skills and your current strength level. There is no simple answer to that but we will try to make it clear for you. To achieve chosen skill you should combine strengthening exercises and progressions. When you start your workout you have to pick up the most challenging progression at the beginning and perform it a few times. For example, if you are training for a front lever and can hold a straddle for 5 seconds you should do a few sets of straddle max hold. The most important aspect here is the quality of movement, once you feel you are not able to perform chosen progression in the proper form then go back to an easier one. In that case that would be some sets of straddle max hold and then some sets of advanced tuck max hold.

How many repetitions?

Depends on the skill and progression. When working on skills there are two main factors that affect your progress:

• Frequency

• Quality over quantity