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Welcome to Calisthenics Foundation 2!
This is a 12-week program that will develop the foundations of strength endurance in bodyweight training.
As we move through the solar system, we will establish phases to maximize your progress as a calisthenics athlete. CF2 Venus will build on the stabilization built during Mercury and enhance it by integrating it with progressive strength endurance training. The exercises in this phase are geared towards improving stabilization endurance and increasing prime mover strength, improving overall work capacity, enhancing joint stabilization, and increasing lean body mass as a byproduct.
A variety of training modalities will be programmed to maximize training benefits. For the most part, a circuit-style block variation will be the go-to training method unless directed otherwise. Typical training strategies involve moderate volume with moderate intensity, finding a proper balance in the time vs. tension relationship. Limited rest times in this phase are essential in challenging the body metabolically to maximize endurance while developing muscle tension. Rep ranges are specifically chosen to maximize the time the muscle is under tension, ideally at [60-70%] of max intensity.
The tempo for exercises will vary depending on the specific training goal of the exercise. Most commonly, a tempo of 2-0-2-0 will be used when the goal is to maximize tension on the muscle for strength and endurance purposes. To clarify, there will be a 2 count for both the eccentric and concentric motions of the movement. A tempo for 4-1-2-1 will be used for exercises where stability is the training goal. In this case, there is a 4 count for the eccentric motion, a 2 count for the concentric, and a 1 count hold at either end of the range of motion. Other tempos will be used accordingly to maximize the effectiveness of each exercise. Do your best to stick to it as much as you can.
Beyond increasing the overall rep range, building endurance will lay the foundations to increase the amount of work accomplished by your body when going into hypertrophy and maximal strength training in later phases. Along with training strength endurance, there is a secondary goal of developing strength capacity for more advanced calisthenics movements and skills, namely Muscle-ups, Levers, and Planche.
In between dedicated strength training days are movement practice days workouts that you can focus on to supplement strength and conditioning. Whether this be a day for yoga, hand balancing, corrective exercises, or cardio, movement training days allow flexibility to develop other facets of your fitness. Remember, rest is important in every training program, and movement training days can be taken as a day for active recovery as well.
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