Calisthenics
The journey to master any callisthenics skill
It’s amazing when you see the ease of which a master of Callisthenics can perform a variety of very HARD skills.
These take years to master. In order to build to this level of skill, you have to start with the right foundation. Within UNLEASHED, we use basic movement patterns to build awareness of your body, so that you move in the right way.
We also have you integrate a concept called INTENTION, where by you intentionally squeeze a muscle with more effort to get more from it.
Each movement pattern starts with a basic skill in which we call it “Progression 1” it’s the first level to master to take your first step up the ladder.
Progressions
Depending on the movement pattern, there are upto 30 progressions. To master these and work your way through them takes years. This is a great thing because you have a form of exercise that humbles you, takes consistency, and when you’re inspired to reach new levels… you never want to stop… so this gives longevity to the process.
Areas of Progression
We have CORE skills, pulling, pushing, hinging, squatting, rotational, and dynamic movement progressions, we also have hand balancing skills.
Here’s some examples:
Core Skills
Vertical Pulling
Horizontal Pulling
Vertical Pushing
Horizontal Pushing
Hinge Examples
Squatting Examples
Rotational Examples
Dynamic Movement Patterns
Missing Links
Within these movement patterns there maybe some missing links. These are fundamental movement patterns or sequences you should be able to perform. With the progression path ways. If you get stuck. It’s often here, with these fundamental movement patterns where we find a solution.
This is an area called corrective exercise.
Assessment and Starting Points
Whilst we have everyone start with the basics. You will also be assessed across all areas to see where your strengths and weaknesses are. You may be able to perform higher level skills at the same time as solidifying your foundation.
So when you start, we will assess you in a series of ways to get a deep understanding of your capabilities.
Foundation
Building a strong foundation means being able to move from the correct muscles, hold the right posture, and be able to move from A to B in the correct pathway.
You also will need to perform a certain amount of sets for a given time or repetition range in order to progress to the next level.
Mastery
Each progression has several benchmarks within it. So for example, if you were to perform a chin hang. Where you hold the top of a chin up for time. We aim for our clients to perform this for 5 sets of 60 seconds, where in between each set you have active rest holding a particular lat stretch, also for 60 seconds.
Once you’ve achieved this. You’ve mastered it. Providing your position and activation is successful. The first aim is to hold for 12 seconds. That’s it. That’s a success. Then you build from there.
Awareness
It’s important you learn where your body is in space. Then how you move through that space in a given direction. Building awareness takes time. You have to feel it. You also have to see it. You do this by filming yourself, and interpreting what you see. Looking at what’s working well, what could be improved, and then looking at what the next action step is.
We support you fully with this, guiding you through the process.
Skills
Outside of workouts you will also work on SKILLS. These are the strength based elements to your progressions. Where your aim is to dial in the technique and work on “practice”. With this it’s not all out effort, performing lots of reps or lengthy hold times. It’s short, quality, technique based work.
Workshops
We hold a variety of workshops over the course of the year where you get to join others like you, with similar goals to work on areas you aim to master. Refining and building your skills along side others so you can learn from people ahead of you, as well as teach others who are behind you. Everyone benefits.
COACHING to show up to (Special Opportunities)
This ties in with the workshops. But these are jam packed days full of learning, celebration, awards and specialist training within our coaching community.
