MY BIG 5 CALISTHENICS PROGRESSIONS
In my previous posts I discussed the types of calisthenics and who they are most suitable for. Now I want to be more specific and discuss what I consider to be the big 5 strength movement progressions within calisthenics and why it is the smartest structure to train within.
Within traditional movement progression calisthenics there is such an abundance of exercises and progressions one can follow that it is often very difficult to figure out which are the best to chose and what is the most efficient route to achieving your goals. The big 5 exercise progressions are a variety of calisthenics exercise progressions that have the largest range of gains across other movements. The big 5 being hand stand push ups, front lever rows, planche push ups, one arm pull ups and human flag raises. Now I have no expectation for people to be able to do these exercises right away, but what I’m trying to say is working within a training structure whereby progression in these 5 exercises is the goal will lead to the most efficient improvement in strength across all body weight exercises.
For example, as impressive as L - Sit and V - sits are and as much and as I enjoyed training them I removed them from my training schedule recently as I was noticing the gains were very minimal week to week and not transferable to any other movement progressions realistically. Now on the other hand, planche push up and HSPU progressions have direct transferable gains to the L and V sit. Therefor it rationally makes more sense to spend more time training planche push ups and HSPU progressions ( within ones ability level ) if they are going to give free gains else where then to train specific movements like the L and V sit where there gains are 1 dimensional. Efficiency is the name of the game.