Tick, tock, tick, tock… Time to get started in calisthenics from the comfort of your own home. Even if you’re a total beginner who’s not physically active, this training guide will help you build basic strength and technique.

Training Summary

1 – Take This Basic Calisthenics Test First

Before you get started, take this test to check if this complete beginner calisthenics training guide is suitable for you. If you fail to complete the test in proper form using the regular form of the exercises (and without use of momentum), use the training guide to build your calisthenics strength and form.

Make sure to keep a record of how you did in the test. We’ll use that as a basis to improve your standard.

Test Passing Standards

For full instructions on how to perform the exercises (and see easier progressions of each exercise), scroll to the progression section. 

Test Guidelines

1. Maintain Proper Form: You must perform all exercises with proper form. This means not arching your body when doing push ups, not kipping when performing pull ups, and so on. All exercise movements must be controlled. You’re not allowed to use momentum or bounces. If you have to cheat to pass, you fail.
2. Limit Rest Time: Take no more than 2 minutes of rest between each set and no more than 4 minutes between each exercise. Anything more means failure.

If you’re unable to do an exercise, you fail. However, do try an easier version of it and record the number of repetitions you’ve performed. The key is to improve over time.

Assuming you will be using the training guide to improve your score, welcome and let’s get started.

2 – Calisthenics Routine & Training Guide for Physically-Inactive Beginners

Your Mission

In 30 days, aim to improve your test standard. Significant improvement is the goal, even if you can’t yet perform certain exercises. You get bonus points if you manage to pass the test, especially if you aren’t able to perform regular pull ups.

Training Guidelines

While not everyone begins with the same ability and strength, let’s follow these guidelines:

• Start with the standard form of each exercise. Drop to an easier progression if you lose form.
  For example, if you can no longer do standard push ups, do knee-supported push ups or inclined push ups.
• Take 1-2 minutes breaks between sets and up to 3 minutes between exercises. Reduce break times in later weeks for more challenge.

Warm Up

Your warm up involves doing easier progressions of the five exercises. So, whichever level you’re at, drop to an easier level when warming up. For example, if you’re able to do regular pull ups, do horizontal pulls as your warm up.

The Routine

Pick the highest progression of each exercise that you can perform with proper form. At any moment you lose form, drop to an easier progression of the exercise, and continue.

For pull ups, it is acceptable to do halfway pull ups as an easier progression for full pull ups. So, for instance, if you find yourself struggling on your last pull up, just pull up as high as you can.

To reiterate, the highest progression for each exercise in this routine is as follows:

• Standard Push Ups
• Flat Leg Raises (aka. Lying Leg Raises)
• Regular Pull Ups
• Deep Squats
• Straight Bridges

Week 1

Do this routine on Day 1, 3, 5 and 6.

Rest on Day 2, 4 and 7.

Week 2

Same thing. But, we’re alternating the repetitions.

Do this routine on Day 1 and 4.

Do this routine on Day 2 and 5.

Rest on Day 3, 6 and 7.

Week 3

Same thing, except for pull ups. Increase repetitions. Halfway pulls are acceptable if you can no longer do full pull ups. Kipping is not acceptable.

Do this routine on Day 1, 2, 4 and 5.

Rest on Day 3, 6 and 7.

Week 4

This week is a five-day week. The routine on Day 4 and 5 goes beyond the test standard to challenge your strength.

Do this routine on Day 1, 2 and 7.

Do this routine on Day 4 and 5.

Take Day 7 of Week 4 is your test. This time round, you need to complete your warm up before attempting the test.

3 – Basic Exercises & Easier Progressions

There are five basic calisthenics exercises that work all your major muscle groups. These exercises build the foundation for advanced calisthenic and parkour feats:

1. Push ups
2. Pull ups
3. Leg raises
4. Squats
5. Bridges

Each exercise has various progressions of different levels of difficulty to match your ability. For example, regular push ups are more challenging than wall push ups; full bridges are less easy to perform than straight bridges.

Adjust the progression to your level to maintain proper form and avoid injury. There’s no point in doing half-assed push ups with terrible form.

Calisthenics Exercise Progression Levels

The exercises are listed from the most difficult to the easiest. This way, you can start at the level that suits your current ability and progress as you get stronger.

Because the guide is meant for newbies, the most difficult exercise progression will only be the regular forms of the exercise (e.g. regular push ups instead of handstand push ups).

Push Ups Progressions

No matter the progression, keep your hands at shoulder-width apart. And, control your movement. Don’t let your arms flare out sideways.

• Regular Push Up
• Knee Push Up
• Incline Push Up
• Wall Push Up

Pull Ups Progressions

Pull ups should not be done with kipping or bounce momentum. Keep your arms at shoulder-width apart. Grip the bar with your palms facing away from you (pronated grip).

Squats Progressions

Leg Raises Progressions

via GIPHY

Bridge Progressions

4 – Over to You!

Your goal is to improve your test standard within 30 days.  It doesn’t matter if you start the routine with easier versions of each exercise. What matters is that you’re building the proper calisthenics form and strength.

Moreover, since you’re beginning each session with the standard version of each exercise until you lose form, you’ll make big strides within the four weeks of training.

Ready? Set. Go!

Note: This calisthenics routine is inspired by the fundamentals in ‘Convict Conditioning’. To continue your training, I recommend the following program…

The Body Basic Training program
(School of Calisthenics)

Master pull-ups, dips, squats, and more. It’s all about movement, strength, and play.

This is my top recommended calisthenics program by the School of Calisthenics.

Start Training

The post The Easy 4-Week Bodyweight Workout for Physical Inactive Beginners appeared first on Way Of Ninja.

Out of the many calisthenics exercises, what are some basics that would work your entire body?

After all, you have little time to spare for training. On a good day, you may have an hour. But on most days, thirty minutes is all you have.

That’s why you don’t want to spend hours learning, and then do hundreds of bodyweight exercises. In fact, you want to jump right into it immediately. For that, we’ll focus on a handful of exercises that will give you a full-body workout.

Pick Calisthenics Exercises that Make The Most Impact

Why should you Selectively train Using only the most suitable basic calisthenics exercises?

Training with the appropriate basic calisthenics exercises helps you with:

• Developing proper technique and joint strength to avoid injury
• Strengthening muscle and fine muscle control for complex moves
• Enhancing flexibility and mobility for functional movement
• Saving time by picking the exercises that make the most impact
• Reducing the learning curve for training

You’ll advance quicker in the long run. It ingrains good habits to avoid injury. And you’ll have an easier transition into street workout and parkour.

How do you know which calisthenics exercises are suitable?

For a workout that saves you time, we must keep the number of calisthenics exercises to the bare minimum. It has to fit these criteria…

• Exercises must be enough for a full-body workout, and target all major muscle groups.
• List must be short enough to get an effective thirty-minute workout
• Each exercise is easy to build upon, step-by-step
• Include skill-work practice to help you progress into street workout, parkour or more…

Yet, there is no universal list of basic calisthenics exercises. Every training program recommends something different. So, what should you do?

Differences in Calisthenics Exercises Recommended

For some lists of calisthenics exercises, I referred to three books:

• Complete Calisthenics (by Ashley Kalym)
• Convict Conditioning – Kindle version (by Paul Wade)
• The Ultimate Guide to Calisthenics (by Jeff Cowan).

The exercise recommendations are different because of each book’s purpose and training approach.

Complete Calisthenics – Fundamental Five

Complete Calisthenics is an encyclopedia of bodyweight training. Its purpose is to empower you to create your own workout routine.

So, the book not only shows exercises but also introduces warm-up, mobility, and stretching drills. It even advises on workout guidelines and common injuries.

To ensure you are good enough to start your own program, you must pass a test, which consists of 5 fundamental exercises. That’s why it prescribes those exercises with reps.

• Push ups (20 reps)
• Pull ups (10 reps)
• Tricep dips (10 reps)
• Hanging knee raises (10 reps)
• Squats (25 reps)

Convict Conditioning – The Big Six

Convict Conditioning recommends six calisthenics exercises for each major muscle group. It doesn’t prescribe a one-size-fits-all preset number of reps.

People who use this program aren’t looking to create their own workout. Instead, they’re looking for a step-by-step guide to the advanced levels of calisthenics. They want a foolproof way to develop finer skills like balance and flexibility.

Thus, each exercise has ten progression steps. Each step specifies different forms of the same exercise. Of course, the first progression is the easiest, while the last is the most challenging.

1. Pistol Squat
2. One Arm Hanging Leg Raises
3. One Arm Push Up
4. Handstand Push Up
5. One Arm Pull Up
6. Bridges

For example, the first progression for squats is the shoulder stand squat. It’s meant to build proper technique, and not strength. That’s why you’ll do the squat upside down.

Finally, in the last progression, you’ll do pistol squats – squatting with only one leg. The skills you build in the earlier steps are crucial to the balance and fine muscle control needed.

The Ultimate Guide to Calisthenics – 8 Fundamental Moves to Master

The Ultimate Guide to Calisthenics is almost the same as Convict Conditioning. Out of its eight exercises, six are exactly the same as Convict Conditioning.

It also lists calisthenics exercises with detailed progression steps – from easy to hard.

What’s different in this book is the added focus on calisthenics skill work, right from the start. This is evident from the two extra exercises (bolded). It even includes info on warming up, stretching, conditioning and mobility.

1. Pistol Squat
2. One Arm Hanging Leg Raises
3. One Arm Push Up
4. Handstand Push Up
5. One Arm Pull Up
6. Bridges
7. Horizontal Row
8. Plank To Planche

4 Observations about The Ultimate Guide to Calisthenics…

1. More than one pulling calisthenics exercise

First, this list has two pulling exercises. They are the one arm pull up and horizontal row front lever. Convict Conditioning has only one pulling exercise.

2. Equal number of pushing & pulling exercises

Second, there are an equal number of pushing and pulling exercises; two each. Convict Conditioning has only one pulling exercise.

3. Better mix of vertical & horizontal resistance exercises

Third, there is a better mix of vertical and horizontal resistance exercises. Horizontal: push ups, front lever and plank to planche; vertical: handstand push up and pull up. This develops the skill to move your body against gravity in any position. One advance move that requires this ability is the human flag.

4. Focus on skill-work

Fourth, plank to planche is actually a skill-work exercise. Many beginner programs neglect skill-work and focus on strength. This makes you unprepared for advanced calisthenics, which needs technique. So, The Ultimate Guide to Calisthenics trains the beginner in skill-work right from the start.

Summary Table Comparing Calisthenics Exercises

Let’s compare the exercises in a table.

So, ultimately, which list of calisthenics exercises should a beginner focus on?

5 Calisthenics Exercises You Need As a Beginner

The common exercises in the three books are: push-ups, pull-ups, squats and leg raises. Combining these exercises, with bridges, gives you a full-body workout.

This is the least you need, to get started.

Although it still doesn’t include skill work, this is what you need to focus on as a beginner. Skill work is risky without proper guidance. Check out the end if you want to incorporate skill work.

#1. Push Ups (Press Ups)

While in a prone position, push your body away from the floor and lower it back down. Not only is this a common exercise, but it’s also the favoured punishment in the army and certain sports.

#2. Pull ups

The pull up is an upper-body exercise that requires you to hang on a bar with an overhand grip. You then pull your chest toward the bar. This is also the recommended basic calisthenic exercise for the three resources.

#3. Squats

The squat is no doubt the most basic calisthenics move for the lower body. All books recommend it. It works your glutes, hamstrings and quadriceps.

#4. Leg raises

Leg raises include both hanging and lying down variations. They are all different forms of the same exercise. The idea is to contract your core and raise your legs to build strength.

Again, all three books recommend leg raises as a basic exercise. Complete Calisthenics, in particular, prescribes hanging knee raises. This is an easier variation of hanging leg raises. The Ultimate Guide to Calisthenics specifies the one-arm leg raise as the final step.

#5. Bridges

Bridges strengthen your back and enhance your flexibility. Both Convict Conditioning and The Ultimate Guide to Calisthenics recommend this. Complete Calisthenics includes this as part of its encyclopedia of calisthenics exercises.

Developing Advanced Skills from the Start

To develop your skills for advanced moves, try these out with guidance. You need a proper step-by-step progression guide. If you don’t know what you’re doing, you will risk injury.

• Horizontal Row (Front Lever)
• Handstand Pushups
• Plank to Planche

So, consider The Ultimate Guide to Calisthenics for the progression steps. It will help you with calisthenics skill work.

Best Beginner callisthenics program for Skills

Join The Bodyweight Basics Training Program!

Get progressive training in bodyweight basics and advanced moves like handstands, muscle ups, human flags and more.

Try School of Calisthenics Program

The post 5 Calisthenics Exercises You Need, To Get Started On Your Own appeared first on Way Of Ninja.

Want to do more pullups? Whether you can do 18 pullups or none at all, this training guide will show you four proven methods to increase your pullup count quickly.

My Story: Pullups were an army requirement!

In 2010, I had to perform at least 8 pullups to qualify for the enhanced recruit intake for the army. At that time, I couldn’t even do one.

So, I trained for 2 months.

Within two weeks, I achieved my first pullup. Gradually, I increased my reps to eight, just in time for the test, and was accepted into the enhanced batch of recruits.

My progress was slow because I couldn’t find reliable pullup guides for total beginners. I had to piece together various bits of advice.

If you’re in the same boat, stop searching and start training with these proven methods.

Pullups vs. Chinups: What’s the Difference?

What’s the differences between pullups and chinups? Aren’t they the same?

Similarities in Both Exercises

• Both exercises start with you hanging on a bar and pulling yourself up until your chin is above the bar. Many calisthenics athletes pull high enough for their upper chest to touch the bar.
• Your arms should be shoulder-width apart for both.
• They work the same seven muscle groups.

Differences – Grip and Intensity in Each Muscle Group

Although both pullups and chinups use the similar movements and muscle groups, the forearm grip technique (i.e. overhand vs underhand) is different. As a result, the same muscles groups are exerted at a different intensities for pullups (see the table below), which makes pullups tougher.

What should you train? – Pullups vs Chinups

So if you want a complete back exercise that’s more challenging, do pullups. Because chinups rely more on your biceps and pecs, they are easier to do. Besides that, there are no other differences in muscle groups worked.

I prefer pullups to chinups. I’d rather do dips and push-ups for biceps and chest.

Ultimately, whether you want to increase chinups or pullups, the training is the same. 

What Pullup Equipment Do You Need?

Pullup Bar

Pullup bars are everywhere at gyms and fitness facilities. But, if you truly want to get better at pullups, having a pullup bar near you increase the likelihood of you randomly training.

Convenience is the key to succeeding in a new training regime. Consider getting a doorway pullup bar for your home or office.

Recommended:

I recommend the Multi-Function Pullup Bar because of the quick setup — no screws or drilling — and the safety and durability (unlike alternatives that break within weeks). It also comes with a free resistance band, which you can use for assisted pullups.

Tip: Every time you pass the doorway, do pullups! Need to take a break from work? Do pullups. The doorway pullup bar a great way to incorporate quick sets into your routine. If you have to take great pains just to find a pullup bar every day, you’ll lose motivation and give up.

Resistance Bands

Resistance bands are essential for assisted pullups, unless you have a gym buddy to help you out every time you train. If you want to train in assisted pullups daily, consider getting a pullup resistance band.

Recommended:

I recommend the Pullup Assistance Bands System because it’s designed by a certified NASM-CES strength coach and is a lot more sturdy than regular resistance bands. It is meant for intensive use.

I don’t know about you but I have a fear of bands snapping into my face. This specific band system works with any pullup bar and can be used for other home workouts.

Your Body

Ensure you’re injury-free. If you have a pre-existing injury, consult a doctor before starting.

How to Do the Pullup Correctly?

Learning to perform pullups correctly will ensure you progress in your calisthenics training quicker and save you from unnecessary injuries. Follow these key points:

Grip Position

• Grip the bar shoulder-width (or slightly wider) apart.
• Use a full grip with your fingers curling around the bar and touching your thumb.
• Alternatively, the grip that I use involves curling the four fingers and the thumb over the bar.

Active Hang

• Engage your scapula and pull your shoulder blades down before starting your pullup.
• Avoid switching to a passive hang during consecutive pullups to prevent shoulder injuries. Keep your scapular engaged to avoid wear-and-tear shoulder injuries.

Engage your scapula and pull your shoulder blades down before starting your pullup.Avoid

Find out exactly how to activate your shoulders and hand in this section (refer to 1. Active Hang).

Full Range of Motion

Your arms should start fully extended at the bottom position. Then, pull yourself up so that the chin goes above the bar; it’s even better if your chest nearly touches the bar. Repeat.

• Perform pullups slowly and with control to achieve full ROM.
• Ensure your chin passes the bar at the top and your arms fully extend at the bottom.
• Keep your feet behind and avoid swaying.

Controlled Movement

No kipping or using of momentum. Unless you’re using momentum to teach your body the motion of the pullup, kipping is considered cheating.

• Engage your core and posterior chain throughout the movement.
• Your body should form a straight line from head to toe.

Using momentum is a useful learning tool but stop kipping the moment you manage your first pullup. Your movement should be controlled.

4 Proven Ways to Do More Pullups

These four methods can help you increase your pullup count quickly. If you can’t do a pullup yet, start with methods #1 and #2. In the first two methods, we focus on building upper body strength and helping you learn the muscle coordination motion needed to do a pullup.

If you can already do at least 3 pullups, try methods #3 and #4 instead.

Proven Method #1: Grease The Groove

Without knowing it, I used the Grease the Groove method by Pavel Tsatsouline for my pre-army pullup training. Several times a day, I visited my neighbourhood fitness area to attempt pullups. This method essentially means doing as many “pullups” you can; the pullups could be easier progressions or half-attempts.

In the beginning, I barely did half of a pullup. But I just cranked out whatever I could. When I was tired, I hung on the bar for as long as I could. I will give you the list of easy progression pullup exercises to grease the grove.

So this is the single-most important method for increasing pullups — even if you can do zero. To do more consecutive pullups, you need to train more in pullups (or half pullups). You need to be obsessive. You need to put in more time.

Goal: Do not train to failure. Instead, build strength and practice the movement to let your nervous system learn the motion.

For convenience: Get a doorway pullup bar. Every time you walk past it, you’ll be tempted to try pulling up. With more attempts, you’re teaching your body to make subtle adjustments.

Important tip: Whether you’re handing or pulling, remember to engage your scapular muscles to avoid shoulder impingement in the long run.

But, how do you grease the groove if you can’t even do one pullup?

List of Low pullup progression exercises for “greasing the groove”

Doing more pullups every day is a solid strategy. But what if you can’t even do one? Jerk your body up all day long, with zero noticeable progress?

No. That’s discouraging and boring!

Here’s a list of pullup strengthening and coordination exercises. Although you aren’t yet doing pullups, you’ll get there with these low-level progressions. Some demo videos available after this table.

• Active Hangs
• Scapular Pullups
• Negative Pullups
• Inverted Rows
• Assisted Pullups
• Chin ups

Active hangs are performed by hanging on to the bar while keeping your scapular activated. Make sure to pull your shoulder blades down and together at the back.

So, how do you know whether you are in the passive or active position?

If your shoulders are shrugged up to your ears when hanging, you’re in the passive position. In an active position, your shoulder blades are pushed down and together. There should be some distance between your shoulders and ears. Also, your chest would be extended slightly forward.

How do you incorporate this into your pullup regime?

Hang with your shoulder blades activated for 10 to 60 seconds (depending on your level of fitness). This helps your body learn how to correctly engage your back muscles. It also increases the time you can grip a pullup bar.

In effect, you’ll gain the grip and muscles needed to do a pullup.

This is similar to the active hang, except that there is a tiny engagement and release in your back.

Jump and use the upward momentum to pull yourself up. Your chin should go above the bar. Then, slowly lower yourself down. Make sure that your shoulder blades are pulled down.

Doing negative pullups is one of the best ways to learn the pullup motion but in reverse. Instead of pulling yourself up in a negative pullup, focus on lowering yourself down slowly.

The Inverted Row (aka. Australian Pullups, Inclined Pullups or Inverted Pullups) can be done almost anywhere, even at home.

If you are training outside, use the parallel bars. At the gym? Modify the Smith machine. At home? Use a sturdy desk or dining table.

Assisted Pullups with Resistance Bands

If you wish to train at home, make use of your doorway pullup bar and hang the resistance band as shown in the video.

Assisted Pullups Machine

Assisted Pullups with a training partner

If you have a training buddy, have them assist you with three to ten more pullups/chinups (only after you’ve performed the maximum number of unassisted pullups/chinups). Repeat the set twice with a 5-mins break in-between.

Avoid using the assisted pullups technique demonstrated in the video below. It is a safety issue.

By having your buddy hold your feet, you are risking injury. People have accidentally let go off the bar when exhausted and fallen face first onto the ground.

As mentioned, chinups are easier to do than pullups because you are relying on the biceps and chest.

Remember… where pullups are performed with a pronated grip, chinups are done with a supinated grip (reverse or underhand-grip).

Try them out and you may be surprised. They ingrain the

General Guidelines for your “Grease the Groove” training

Begin with the most difficult exercise of the bunch, and then move on to the easier progressions. DO NOT train to failure.

Also, make sure to switch between the exercises listed. Each exercise has its benefits.

• For a few times each day, do two to three sets of each exercise. Depending on intensity, take a 1 to 4-minute break between sets.
• Every hour, go to a pullup bar and get five to ten minutes of exercises done, the time includes resting between sets. If hourly isn’t possible, then every time you take a break. This is why having a pullup bar at your doorway (or nearby facility) is beneficial.

Never compromise your form in any of the exercises — unless you want to develop terrible injury-inducing habits. If you are too fatigued to engage the right muscles, do a lower progression of the exercise.

Again, greasing the grove does not mean training to failure!

After One-week of Training

When I was a beginner, I did max reps each hourly session. For example, if I did halfway pullups, it’d be until I could barely pull myself up. I then moved on to inclined pullups. When I couldn’t do that with proper form, I did active hangs.

You can do the same after your first week of trying out the exercises. Get your form right first.

Note: Take a look at Posey’s Marine Pull Up program (below) as it also caters to complete beginners.

Recommended:

Multi-Function Pullup Bar

No screws and no drilling! Just attach and detach this sturdy pullup bar from your door frame in a jiffy.

I want this!

P.S. Comes with a free resistance band

Proven Method #2: Marines Pull Up Program by Posey

Because pull ups are a challenging exercise for beginners, Major Misty Posey’s training program focuses on building these foundational elements progressively to help beginners achieve their first pull-up. Participants have reported going from zero to one within their second week.

Mindset and Preparation

1. Mindset: Approach pull-ups as a skill that improves with practice. Stay committed and patient throughout the process.
2. Equipment: Use a sturdy pull-up bar that allows a full range of motion.

Exercise Regimen

There are four main exercises designed to build the necessary strength and technique:

Training Approach

• Frequency: Perform pull-up progressions 3 to 5 times per week.
• Volume: Aim for 3 to 5 sets of each exercise per session.
• Progression: Start with assisted variations and gradually reduce assistance as strength improves.
• Technique: Focus on engaging the back and arm muscles throughout the exercise.

Additional Tips

• Consistency: Regular practice is crucial for improvement.
• Rest and Recovery: Allow adequate rest between sessions to prevent overtraining.
• Nutrition: Maintain a balanced diet to support muscle recovery and growth.
• Tracking Progress: Monitor improvements by tracking the number of repetitions and the quality of each pull-up attempt.

By following Major Misty Posey’s structured approach and maintaining consistency, beginners can effectively build the strength and technique necessary to achieve their first pull-up within four weeks. Remember, each step forward, no matter how small, brings you closer to your goal. Good luck!

The Marine Pull Up Program by Posey is the only one that is completely friendly to complete beginners. This program is also effective enough that it is used at a Marines Corp Base.

Proven Method #3: Two Week Pull Up Push Workout

The Pull Up Push workout is a training regime by Stew Smith, a former Navy Seal. It is meant to blast your pullup reps through the roof in two-weeks.

Requirement: You need to be able to do between three to ten pullups before embarking on this program.

For the next 10 consecutive days, do an extra 25-50 pull-ups daily, depending on your current ability:

• If fewer than five pull-ups normally, aim for 25 pull-ups daily.
• If more than five pull-ups normally, aim for 50 pull-ups daily.

Odd Days (Pick either Supersets or Pyramids)

Even Days

Program Structure

• Rotate between odd-day workouts and even-day pull-up supplements for 10 days.
• Take 3-4 days off from doing any pull-ups after the 10-day routine.
• Test your pull-up progress on day 14 or 15.

This structured approach can help in effectively increasing pull-up numbers over a two-week period.

Proven Method #4: The Fighter Pull Up Program by Pavel

The Fighter Pull Up program is a thirty-day training regime that has been proven to double your reps. This is suitable for everyone – beginners and above.

These are the rough guidelines:

• Do 5 sets of pullups everyday
• After every five days, take a off day
• On the first session, do your maximum pullup reps for the first set. For every subsequent set deduct one rep.

Yes, the same Pavel who advocated for Grease the Groove. He was also a fitness instructor in the former Soviet Union.

Do More Pullups in 30-Days Challenge

You need to be doing pull-ups every day rain or shine if you’re serious about your goal.

The post 4 Proven Ways to Train & Do More Pullups Easily (Training Guide) appeared first on Way Of Ninja.

The term ‘functional training’ has been thrown around lately in the fitness community. This is a contrast from 10 years ago when bodybuilding was still an obsession.

The reason for this shift is, perhaps, due to the rising popularity of Ninja Warrior, Spartan Race and CrossFit. Parkour and stunt videos going viral could also play a part in this trend.

This means that people are now training for other reasons than “to look good naked”.

They want impressive yet functional athletic skills. And to function better in everyday life.

The Problem with Fitness for Aesthetics

Although there’s nothing wrong with taking pride in your appearance, you shouldn’t make aesthetics your sole purpose of training.

What do you think happens after you get your ideal body?

Two things. You maintain your physique. Or seek even more.

Maintain Physique

Most people get bored with simply maintaining their physique. So, they lose the drive and eventually stop.

It’s hard to train when there is no visible reward for training.

Seek More

As for people who want more (and are too afraid to lose their physique) – they risk getting body-image issues.

When you relentlessly pursue the perfect body, be it to look bigger or thinner, you are bound to damage your self-esteem.

Functional Training vs Aesthetics?

To conclude, training for function is more rewarding than simply training to look good.

Don’t worry. You’ll still look good with functional training. The only difference is your focus on what matters more.

What is Functional Fitness Training?

Functional fitness is all about training your body to perform common daily tasks better. It’s about being fit for your daily life.

Now, I know what you’re thinking…

What if my daily life involves only work with no time for exercise?

What if the most strenuous thing I do is to lift my laptop? Does that mean I’m already functionally fit?

Yes… You are fit enough for a sedentary life.

But, if you are truly happy with such a life, you wouldn’t be a reader of Way Of Ninja!

Read on…

Functional Fitness and Modern Ninja Training

Chances are, you already have a vision of how you want your modern ninja life to be.

Train towards that vision! After all, functional fitness should cater to your needs, purpose and vision.

Way Of Ninja is all about training in skills that are inspired by the ninja. These physical skills include obstacle traversing and self-defense.

Here are activities that trains you in those ninja skills.

Where Do You Begin? – Calisthenics Training

So, how do you ideally start training for those skills?

What gives you an ideal head start for parkour, obstacle course racing and martial arts?

Answer: Calisthenics training, also known as bodyweight training.

What is Calisthenics?

First off, what exactly is calisthenics?

In simple terms, calisthenics is a variety of physical exercises performed with no added weight or resistance. The resistance comes from your own bodyweight.

This means no additional equipment is used, except bars (pull up bars). This is why it’s also known as bodyweight training.

Calisthenics training however, is far from a new concept. It has been performed for literally thousands of years. Between 400 and 600 B.C, Spartan warriors would train using bodyweight exercises.

Common Calisthenics Exercises

• Push ups
• Dips
• Pull ups
• Burpees
• Sprints
• Lunges
• Squats
• Leg raises
• Crunches

Which is Better – Calisthenics or Weights?

As a reader of Way Of Ninja, you obviously (intend to) train in one of these:

• Parkour/Free running
• Martial arts
• Rock climbing/Bouldering
• Obstacle course races

You need to be able to understand your body mechanics and support your bodyweight effectively for these activities. So, calisthenics training is ideal.

But, how about weight training?

Weight training works your primary muscle group in isolation, and neglects the surrounding muscles. This is true even for compound movements.

Of course, this means quicker results with weight training, if you only want to look good physically. But for functional activities, isolation is a problem.

Training your primary muscles in isolation creates imbalances. When this becomes a habit, you will find it less easy to learn certain moves in martial arts and parkour.

So, even though weights can be used to supplement bodyweight training, I do not think they are necessary in the beginning.

The Body Basic Training Program
(School of Calisthenics)

Master pull-ups, dips, squats, and more. It’s all about movement, strength, and play.

This is one of the stronger video programs by the School of Calisthenics.

Start Training

Why Choose Calisthenics for Modern Ninja Activities?

Here are specific reasons why bodyweight training is better for modern ninja activities.

1 – Strength, Fine Muscle Control & Balance

First, bodyweight training builds strength, balance and fine muscle control. These attributes help you comfortably lift and hold your body in various positions and are useful in:

• Martial Arts
• Parkour
• Obstacle Course Races
• Rock Climbing
• Street Workout

2 – Awareness & Coordination

Second, bodyweight training helps you understand body mechanics. It trains you to engage the correct muscle groups, at the right time. It also trains you to be intuitively aware of your limbs’ position.

This makes you more effective at coordination.

• Parkour – Coordinating wall pass techniques with muscle ups to climb high walls
• Martial arts – Coordinating various muscle groups in an instant to kick or punch effectively
• Rock climbing – Intuitively knowing where each limb is, so that you can move your foot to footholds without looking

3 – Using Muscles as a Group (not isolating to primary muscles)

Third, when you train with your body weight, you learn to use your surrounding muscles, and not just rely on your primary muscle group.

• Rock climbing – Less likely to injure yourself
• Obstacle traversing – Less likely to tire out as you are relying on surrounding muscles

4 – Explosive Power and Strength

Next, calisthenics exercises that trains your fast-twitch muscles will help you develop explosive power.

• Martial arts – To generate powerful kicks and punches
• Parkour – To generate powerful jumps to gain height for wall passes

5 – Grip Strength

Also, grip power is something that can be effectively strengthened with bodyweight training, namely pull ups.

• Martial arts – Better grip to grapple and throw opponents
• Obstacle courses – Extended grip strength when switching to different climbs
• Rock climbing – Stronger grip power to hang on with one arm when needed

6 – Wall of Protective Muscle

Finally, training your muscles as a group, helps build a wall of protective muscle to withstand impact.

• Martial arts – Helps you withstand punches and kicks to the core
• Parkour – Helps you withstand roll impact with bicep

Getting Started with Calisthenics Training

No matter what ninja activity you choose later, bodyweight training is a great way to start. To repeat, it helps you learn quicker by helping you understand your body’s mechanics. And it builds your strength and fine muscle control with no imbalances.

Here are a few useful resources and training programs.

The Body Basic Training Program
(School of Calisthenics)

Master pull-ups, dips, squats, and more. It’s all about movement, strength, and play.

This is my top recommended calisthenics program by the School of Calisthenics.

Start Training

Convict Conditioning
(Ebook)

I have used Convict Conditioning’s training program for my own training. It simplifies bodyweight training into six exercises to target each area of the body.

The many progression levels make it suitable for people of all levels. And the ease of tweaking each session to even as little as 10 minutes, makes it suitable for busy people.

Find out more

Complete Calisthenics
(Book)

This book is an “encyclopedia” of calisthenics training. It discusses warm up, flexibility and mobility drills. It also mentions common injuries from poor training.

Most importantly, it contains a nearly exhaustive list of bodyweight exercises and variations, all of which have photo instructions.

This is a must-have if you want a full understanding of calisthenics.

Find out more

The post How Calisthenics Speeds Up Your Progress in Parkour & More appeared first on Way Of Ninja.