Strength Training – Skill-Based Calisthenics

About the plan

12-week plan for people who have already mastered the basics of bodyweight training and want to pursue the skills that demand strength and control: handstand, L-sit, front lever, muscle-up and pistol squat. The structure of each session respects the difference between practicing and training: skills come first, with the body rested, in five short sets that stop at the first rep that loses form and never go to failure, because skill is built with quality repetition, not fatigue. Only then does strength work in a normal rep range come in. Monday chases the pushing skills, Wednesday the pulling ones and Friday the legs and core. There are three three-week blocks in which each skill advances from an assisted version to the full version, with deloads in weeks 4 and 8 and an assessment in week 12. The most important rule is the same as for any calisthenics progression: if the current block's version still doesn't come out clean, repeat the block instead of advancing. Equipment needed: a pull-up bar and a wall.