Training Variants
5 different training focuses
Different training focuses within calisthenics. Each variant has specific goals, workout types, and training approaches.
Strength
"Heavy loading with perfect form, long rest periods"
12-20 weeks
Key Workouts
Weighted Pullup ProgressionWeighted Dip ProgressionPlanche LeansFront Lever Progressions
Limiting Factors
Tendon StrengthJoint IntegrityRelative Strength
Skill
"Daily practice, years-long progressions, injury patience"
16-52+ weeks
Key Workouts
Handstand PracticeMuscle Up ProgressionLever ProgressionsPlanche Progressions
Limiting Factors
ProprioceptionStraight Arm StrengthBalanceTendon Adaptation
Hypertrophy
"Tempo control, adequate volume, nutrition"
8-16 weeks
Key Workouts
Ring WorkTempo PushupsChin Up VariationsDip Variations
Limiting Factors
Time Under TensionVolume ToleranceRecovery
Endurance
"High rep tolerance, short rest periods, pacing"
8-12 weeks
Key Workouts
Pushup LadderPullup DensityBurpee ConditioningCircuit Training
Limiting Factors
Muscular EnduranceWork CapacityMental Toughness
Street Workout
"Style and flow, performance under fatigue, creativity"
ongoing weeks
Key Workouts
Freestyle CombinationsStatic HoldsDynamic MovementsFlow Sequences
Limiting Factors
CreativityStrength EnduranceProprioception