Complete calisthenics : the ultimate guide to bodyweight exercise

COMPLETE CALISTHENICS - The Ultimate Guide To Bodyweight Exercise COMPLETE CALISTHENICS shows you how to build strength, power, athleticism, and astounding physical ability using only your bodyweight as the resistance. Relying on virtually no equipment, this book promises to be the most comprehensive and detailed bodyweight exercise manual on the market today. Learn how to perform many different types of push-up, pull-up, handstand, muscle-up, lever, core exercise, lower body exercise, and conditioning movement, and in the process develop the strongest and most capable physique ever. An Abbreviated List Of Content Includes... A huge number of push-up exercises and variations A huge number of pull-up exercises and variations A complete guide to learning the planche A complete guide to learning the front lever, back lever, and human flag A complete guide to learning handstands and handstand push-ups A detailed look at muscle-ups and their variations A huge number of core exercises showing how to build colossal core strength Extensive leg training and conditioning section Detailed exercise descriptions and teaching points for every movement Over 600 photographs showing the exercises from every angle Nutritional advice and sample diets and plans Equipment guide Comprehensive training program section catering for every level of ability Learn how to create your own programs Large mobility, flexibility, and physical preparation section And much, much more... About The Author Ashley Kalym has been an active participant in physical training of all types since he was very young. Starting with Rugby when he was eight years old, he quickly progressed onto other disciplines, constantly searching for the next physical challenge. A stint training in the Royal Marines showed him the value of bodyweight exercise, and upon leaving the military he decided to pursue calisthenics and bodyweight training as far as it could be taken. pt. I. Introduction 1. What is calisthenics? Advantages of calisthenics Disadvantages of calisthenics Unique aspects of calisthenics Hand strength Core Scapula Straight-arm strength Training the nervous system Equipment Location Pull-up bar Dip bars Parallettes Clothing Chalk Foamroller Training partner pt. II. Nutrition, rest and recovery 2. Nutrition Drink more water Eat natural food Eat big to get big Increase your protein intake Reduce your carbohydrate intake Make food in bulk Sample diet 3. Rest and recovery Sleep What to do if you are injured Taking care of your hands Tendon and ligament strength pt. III. Physical preparation 4. Warming up, mobility exercises and flexibility Warming up Mobility Upper body mobility Scapula push-up Scapula dip Scapula pull-up Scapula one-arm pull-up Scapula foam rolling Armpit foam rolling Rotator cuff stretch Chest and shoulder stretch Shoulder dislocates Core mobility Spine foam rolling Side leans Lower body mobility IT band foam rolling Adductor foam rolling Piriformis foam rolling Static stretch Rollovers into straddle sit Knee circles Mountain climbers Frog hops Hip flexor stretch Deep squat position Flexibility Stretching schedule Upper body stretches Chest and shoulder stretch Upper back stretch Chest stretch Forearm and wrist stretch 1 Forearm and wrist stretch 2 Core stretches Standing side stretch Cobra stretch Cat stretch Lower body stretches Quad stretch Hamstring stretch Straddle stretch Groin stretch Hip flexor stretch Glute stretch Calf stretch Other factors Range of motion Using momentum "Cheating" at the exercises pt. IV. The exercises 5. Push-ups Push-up Wide grip push-up Close grip push-up Deep push-up Archer push-up Wall push-up Fingertip push-up Wrist push-up Wrist push-up Pseudo planche push-up Lalanne push-up One-arm push-up One-arm one-leg push-up Superman push-up Spider push-up Clap push-up Back clap push-up Double clap push-up Triple clap push-up 6. Pull-ups Rows Chin-up Negative chin-up Static holds Pull-up Wide grip pull-up Close grip pull-up Behind the neck pull-up Inline pull-up rock climber pull-up L pull-up Horizontal pull-up Finger pull-up Rope/towel pull-up Clap pull-up Typewriter pull-up Weighted pull-up One-arm pull-up Finger assisted one-arm pull-up Rope/towel assisted one-arm pull-up Negative one-arm pull-up Static holds One-arm pull-up 7. Dips Box dip Triceps dip Front dip 8. Muscle-ups Normal muscle-up False grip muscle-up Developing the false grip Working the transition False grip muscle-up 9. Handstands Wall walks Learning how to handstand Wall-supported handstand Part I : kicking up into the wall-supported handstand Part II : learning how to balance Recovering from a handstand Floor handstand Parallette handstand Handstand push-ups Using the floor with wall support Using the floor with no support Using parallettes with wall support Using parallettes with no support 90-degree push-up 10. Levers Planche Hand placement Supplementary exercises Training time and volume Sets, repetitions and hold times Planche lean Frog stand Tuck planche Flat back planche Single-leg planche Straddle planche From a tuck planche Forward pull Kick throughs From a handstand Front lever Vertical pulls Tuck front lever Flat back front lever Single-leg front lever Straddle front lever From a tuck front lever Pendulums Full front lever Front lever pull-up Back lever German hang Tuck back lever Flat back lever Single-leg back lever Straddle back lever Full back lever Half lever Tuck half lever Angled half lever Half lever Floor half lever Half lever extensions Half lever bicycles Half lever swimmers Human flag Vertical flag Tucked flag Straddle flag Human flag 11. Floor core exercises Plank Side plank Crunch Dish V-up Sit-up Lying leg extension Extended plank Arch Rear support Dragon flag Candlestick Tucked dragon flag Single-leg dragon flag Negative dragon flag Dragon flag Dragon flag swimmers 12. Leg raise exercises Hanging knee raise Hanging leg raise Window wipers 13. Lower body exercises Squat Lunge Bridge Calf raise Single-leg squat Assisted single-leg squat Single-leg box squat Single-leg squat Weighted single-leg squat Hamstring curl Pike hamstring curl Assisted hamstring curl Negative hamstring curl Hamstring curl 14. Conditioning exercises Star jumps Jumping squat Jumping lunge Squat thrust Mountain climbers Burpees Bastards Sprints Bear crawls pt. V. Training programs Setting goals Sets, repetitions and hold times Over- and undertraining Creating your own movements Program 1 : fundamental five Program 2 : building on the basics Program 3 : learning the levers Program 4 : complete calisthenics Creating your own program Final work Frequently asked questions Major skeletal muscles. 1. Preface 2. Equipment 3. Nutrition 4. Rest and recovery 5. Warming up and mobility 6. Flexibility 7. Push-ups 8. Pull-ups 9. Dips 10. Muscle-ups 11. Handstands 12. The planche 13. The front lever 14. Back lever 15. Half lever 16. Human flag 17. Floor core exercises 18. Leg raise exercises 19. Lower body exercises 20. Conditioning 21. Training programs 22. Frequently answered questions Using solely their bodyweight for resistance and relying on minimal equipment, readers will learn how to perform a range of exercises, such as push-ups, pull-ups, core exercises, and lower body exercises. Read this book, and develop the strongest and most capable physique ever.