Having a well planed training plan is a must if you want to succeed with your training, especially if you are a beginner or intermediate calisthenics trainee. Without planning your training in advance, you will be random stuff that won’t get you very far.
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How to find a training plan, or should you make your own?
When starting calisthenics, one of the biggest decisions you’ll face is how to structure your training. Should you follow a pre-made plan, or design your own? As a general rule beginners, and calisthenics trainees with under 1-2 years of experience will benefit from following a premade program (unless they have programming experience from weightlifting).
Calisthenics trainees with over 2 years of experience will still benefit from following a premade program, however with the right kind of knowledge they can start building their own program. To learn the exact steps to build a successful calisthenics program read this post!
The pros and cons of following a premade program
Pros
- Structured Progression: Ready-made plans are typically designed by experienced trainers who understand how to progress safely and effectively.
- Time-Saving: With a pre-made plan, there’s no guesswork involved. You can jump straight into your workouts without spending time researching or experimenting with different routines.
Cons
- One-Size-Fits-All: These plans may not account for your unique strengths, weaknesses, or goals. You might find some exercises too easy, others too challenging, or certain skills irrelevant to what you want to achieve.
- Less Flexibility: Following a structured program might limit your ability to adapt to how your body feels on a given day or to experiment with new exercises that interest you.
The pros and cons of designing your own program
Pros:
- Customization: Designing your own plan lets you tailor workouts to your goals, whether that’s mastering a specific skill like the muscle-up or improving overall conditioning.
- Flexibility: You can adjust your training schedule based on how you feel, how much time you have, and what equipment is available. You can also incorporate exercises you enjoy, which keep you motivated.
Cons:
- Requires Knowledge: To create an effective plan, you need a good understanding of exercise selection, progression principles, and how to balance different muscle groups. Without this knowledge, you might create a plan that’s imbalanced or doesn’t lead to progress.
Where to find good programs?
There are several good calisthenics programs out there both free and paid. For a free program I would recommend checking out my program here → Which is a full body workout, that focuses on basic strength and strength skills (such as front lever, muscle up, and planche) or hypertrophy. Otherwise, I also have a list of 7 of the best free calisthenics programs which you can find here →
If you are more interested in a paid program I would recommend checking out CalisthenicsMovements programs or this post by Rick where he reviews the best paid calisthenics programs.
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Conclusion
Whether you choose a premade plan or decide to craft your own, the key to success in calisthenics is consistency and progression. As a beginner or intermediate trainee, a well-planned training program will provide the structure and guidance needed to reach your goals effectively. Over time, you can experiment with crafting your own programs and tailor them to match your goals more closely.
Related posts:
Free Calisthenics Programs💪
Anton has been training calisthenics for many years and has experience coaching calisthenics. As a calisthenics nerd, I enjoy diving deep into various topics related to calisthenics.