How to Create the Perfect Calisthenics Workout

[@AttackKat]

I really appreciate all your content! It’s inspiring and very practical. I’ve found it hard to know where to start at my own level of fitness but your tips are very customizable. I’ll have to re-listen and take notes! 🤓

[@CoachBachmann]

Awwww! Thanks. I appreciate it! What are you currently working on?

[@dwat3r]

Thanks, you always have golden info :) After you did the handstand walk video, I've decided to learn it since I already can do a straddle press. With your guidance, it took me roughly a month to have some controlled steps! Golden. Danke schön Coach! Currently I'm training for the hspu (for a year now :D), it's a heavy beast. I still lack the necessary scapula protraction strength, but slowly getting there.

[@CoachBachmann]

Nice. Love hearing that! Thank you! Break your goals down into progressions and work on skills at the appropriate level so you can actually make gains. Stay consistent. You got this!

[@altheinvestor]

Coach Bachmann you the man bro, I’ve watched tons of influencers on instagram to KZbin which some gave great info but yours especially with this video is handstand the best one yet, i got a full page written down of my new workout/split😂

[@CoachBachmann]

Share your notes or it didn't happen ;) Glad I can help bro! Excited to see you progress and chase your goals!

[@umeshudeer1]

Am such a massive fan! I do contortion so my center of balance for handstands is slightly different (at least, to my untrained mind), but your prehab exercises and drills in your 1 min and beyond course have been really useful for strengthening the RC and practising shoulder engagement. Am looking forward to joining one of your in-person workshops!

[@CoachBachmann]

Fantastic! It'll be great to train with you in person in the near future!

[@ملتقىدجلةوالفرات]

Do u do straight hs too? What about press to hs??

[@umeshudeer1]

@@ملتقىدجلةوالفرات if this question is for me, the only straight stuff I can do are straight headstands. I can do press to scorpion forearm stand but that involves pressing from a forearm bridge rather than the traditional press, so don't really know if the press program will be useful (haven't bought it)!

[@ملتقىدجلةوالفرات]

​​@@umeshudeer1 yes I'm interested in contortion too, so do u do handstands? Some contortion handstands?

[@PlayfulTraining]

Thorough, concise, and informative! Excellent summary, thank you!

[@CoachBachmann]

Glad you enjoyed it! Thanks for tuning in!

[@thisisdefinitelytrix]

Thank you for this video. I was confused why my pullups were plateauing while my push ups were improving. Months of training 4-5 days a week, my pecs had grown a ton but shoulders/back barely did. I was doing at minimum 16 hard working sets of pullups a week, and 8-12 hw sets of pushups. it makes sense now.

[@creeps4286]

This is so helpful, it's informative and sort for the info that it provides. Good job!!!

[@CoachBachmann]

So happy to hear I can be helpful :) Keep me posted about your training progress!

[@creeps4286]

@@CoachBachmann right now my shoulders are unstable + i have Scapula winging. So i cant do anything and im lost

[@CoachBachmann]

@@creeps4286 start working with the elastic band to build scapula stability! Train your back with the band. It will help for your shoulders

[@creeps4286]

@@CoachBachmann thank you so much. I personally do external rotations,dorsal muscle exercises,superman holds and lower trap wrok

[@creeps4286]

@@CoachBachmann is it okay,if i do a shoulder and scapula stability work as a warm up and at the end of the workout i do shoulder and scapula work too? Or its too much volume?

[@Wheneverythingelseis]

Thanks!

[@CoachBachmann]

Thank you!!! Really appreciate it!

[@CandiceWhite-bo4nr]

Very cool - thanks coach !

[@CoachBachmann]

Thank you for watching

[@stephannaviavalencia8617]

Thank you coach, really helpful

[@CoachBachmann]

Happy to help!

[@ملتقىدجلةوالفرات]

I think hs training is really wholesome it develops whole body strength stamina coordination mobility flexibility plus whole other mental stuff (prove: I got my whole body really toned and muscular like Im daily at the gym and I'm only training hs for several years and never lift any weights) my only goal is though to master hs

[@CoachBachmann]

Yeah handstands are magical in that way. But please make sure to continue to train the other aspects of your body like legs and pulling. Even horizontal pushing is not something that is covered by handstand training. You have to keep your physique all rounded. Otherwise it is only a matter of time until your body begins to fall apart!

[@diogoribeiro4987]

I wanted a video as a beginner like what combinations of muscles should i do. Some people talk about push and Pull but i rly don't understand what. Would love some explanation

[@CoachBachmann]

Hey, isnt that what I discuss in this podcast episode? Maybe I don't understand your question right.

[@diogoribeiro4987]

@@CoachBachmann maybe i didn't understand correctly sry

[@fl0ff]

Extremely helpful, thank you for going into such detail with this. I havent used a specific workout plan since i started calisthenics almost a year ago and am just now realizing the importance of tracking peogryess over workouts. One thing I'm curious about: in your example of "if you can do 27 pull ups you doing 25 is a hard working set" would that mean for example that if I can do 22 pull ups and I do 3 sets of 7 reps each, that would be a hard working set?

[@CoachBachmann]

Hey. Glad I can help. If you can do 22 pull ups than doing 3x7 would not be hard working sets. In your example you are doing 3 sets of 7 reps. Since you are able to do 22 reps per set the 7 reps are far from failure and therefore not considered hard working sets.

[@fl0ff]

Ohh gotcha! The 22 would be me completely capping out so the next two sets I doubt I could reach the 22 again, but I guess I just find a difficult number like 15 that I can do for 3 sets that pushes me just about to failure?

[@CoachBachmann]

@@fl0ff exactly

[@fl0ff]

Awesome, thank you for your insights as always!

[@rhynxchive]

Nice vid! something that I didn't understand very clearly, is the order of each thing into the routine, so for example: 1. Warmup 2. pre hab 3. technical work 4. hard working sets 5. isolation / finishers mobility/flexibility work go in pre hab right? Should it be at the start or end of the workout?

[@CoachBachmann]

hey @@rhynxchive Thanks for tuning in. mobility and flexibility is not taken into account here actually. Depending on what you are training it can be beneficial to do some dynamic hamstring stretching before your technical work. I would then do the range increasing stretches after or in a separate session

[@rhynxchive]

@@CoachBachmann oh alright, that makes sense! so for examplehandstand training overhead mobility and shoulder ROM at the end? PS: the stuff you put out is top notch. keep going! hopefuly soon I'll be able to pay for 1on1 coaching with you !

[@bethra.flowers]

Thank you But... Would be helpful if you showed clips of examples as you describe these exercises. I'm new to calisthenics and am a visual learner so I had a hard time following the words.

[@CoachBachmann]

Thank you for the feedback! Noted. I agree with this. The other podcast episodes do have overlays etc. The episode is intended for listening only but knowing that you guys actually take the time to watch the video and don't just listen I will be sure to put more overlays again next week! Is there anything in particular that you did not understand? Maybe I can help clear up any questions here!

[@ikerrezola9616]

Is it better for you to repeat for example the same vertical push exercise the 3 days or to change the exercise every day? Thanks for your videos you are one of the best calisthenics informative Chanel

[@CoachBachmann]

Awww. Thx! I appreciate it! This depends a bit what you are looking for! If you are training for strength development or bodybuilding purposes then keeping the same exercise can work. Why mess with something as long as it works. If you found the most effective exercise for you why rotate for as long as it provides adequate stimuli. Now. If you are in it for the love of calisthenics, developing skills or to simply move and feel better rotating drills can be beneficial. You could keep the exercises very similar but make minor changes to execution. Rotate ring dips with weighted p bar dips and assisted planche push ups or rotate archer pull ups with weighted chin ups. The possibilities here are endless and programming must be highly individual at this point. Let me know if this makes sense

[@LangansBulldog]

Hey thanks for the video. So I do two upper body and one leg per week. But it sounds like I need to fit another day of upper body in there… the last time I did three upper body per week, my numbers seems to plateau. Maybe because I was going to “technical failure” (I put it in quotes because I didn’t think about the caveat you mentioned where balance usually fails a bit and other things before you get the strength failure). Should be Ok if I give one rep in reserve for each set on four sets three times a week assuming, rest and recovery goes well?

[@churchhymnsandpsalms]

I’m mostly a runner wanting to be strong all-around. How is what I’ve been doing for full-body work: push ups, pull ups, dips, pike pushups, lunges, jump squats. I alternate these exercises, 2 per day, 6 days per week, 3 sets of each.

[@CoachBachmann]

Nice. You’re on a good track here doing g full body workouts daily. I like that. Currently I read a lot of push but no pull. Adding a horizon rowing movement would be highly beneficial here. In your case I would do 1 push 1 pull and 1 leg per day. That being said considering you run a lot you might not even need legs every days

[@churchhymnsandpsalms]

@@CoachBachmann thanks! What if I did: Monday 3 sets pull ups 1 set lunges Tuesday 3 sets push ups 1 set jump squats Wednesday 3 sets dips Thursday 3 sets horizontal pull ups Friday 3 sets pike push ups 1 set lunges Saturday 3 sets pull ups 1 set jump squats Sunday off Then the next week the upper body exercises shift forward one. I’m 50 and don’t have a lot of time. I run 4 miles then finish with the exercises.

[@ملتقىدجلةوالفرات]

Are all parts of exerize covered in ur 1minute and beyond program?? I mean one shouldn't worry about extra training if following ur 1minjte and beyond program?

[@CoachBachmann]

1min and beyond (just like all my calisthenics/handstand programs actually) really is designed with the intension of giving you enough structure to cover all bases whilst giving you enough freedom to be able to add and adjust as desired. If you are following 1min and beyond as intended you are getting pretty decent workouts in! Keep this up!

[@nigelmaccuver9122]

Can facing elevated wall assisted hspu replace dips as an alternative strength movement??

[@dwat3r]

no,they are different.

[@CoachBachmann]

Well. dwat3r is not wrong. dips and hspu are quite different. That is like comparing a decline bench with an incline bench or a shoulder press. Both exercises are upper body push. Both involve your chest, triceps and especially anterior delts. Problem is that dips focus on pushing downwards and the hspu focuses on pushing overhead.

[@ملتقىدجلةوالفرات]

I find it difficult to do deep stretching after the hs training it's like my nervous system is confused and especially when I started doing ur wall hs drills my shoulders feel obviously tighter (not sore but it's like they r not willing to bend after the exersize)

[@CoachBachmann]

The handstand training especially chest to wall is demanding and fatiguing. That is why it is so very important to have an actual routine and to build time under tension slowly over time. Handstands are hard for the general nervous system so I am not surprised about the way you are feeling! Give it time!

[@ملتقىدجلةوالفرات]

Doesn't handstand training cover leg training too??? I feel my legs working when I try to hs and do shapes or press. Especially in straddle and back I can feel my legs even sore sometimes hhhh

[@CoachBachmann]

So yes and no. Your legs get sore from engaging and holding them up. It’s a bit like doing ballet but without all the jumps. Your legs are getting an incredible workout but not enough! It’s very one sided. You need to include some weight baring exercises like squats, deadlifts/good morning etc