ATHLETIC PERFORMANCE · 5 DAYS/WK · CALISTHENICS
Workout to boost athletic performance 5 days a week calisthenics
Strength and power that transfer to your sport, not just to gym numbers. Just your body as the tool. 5 days for those who want to speed up progress.
Goal
Athletic performance
Frequency
5 days / week
Where
Calisthenics
Sample routine
Strength & power
Move the load with explosive intent on the way up and control the way down.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Parallel Bar Dips | 4-5 | 4-6 | 2-3 min |
| Push-ups | 4-5 | 4-6 | 2-3 min |
| Diamond Push-ups | 4-5 | 4-6 | 2-3 min |
| L-sit | 4-5 | 30-45 s | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| L-sit | 4-5 | 30-45 s | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Muscle-up | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
| Pull-ups | 4-5 | 4-6 | 2-3 min |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assisted Single-leg Squat | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
| Bulgarian Split Squat | 4-5 | 4-6 | 2-3 min |
| L-sit | 4-5 | 30-45 s | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
Session 4
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 4-5 | 30-45 s | 2-3 min |
| Muscle-up | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
| Pull-ups | 4-5 | 4-6 | 2-3 min |
| Parallel Bar Dips | 4-5 | 4-6 | 2-3 min |
Session 5
Full Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pistol Squat | 4-5 | 4-6 | 2-3 min |
| Muscle-up | 4-5 | 4-6 | 2-3 min |
| Assisted Single-leg Squat | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
| Pull-ups | 4-5 | 4-6 | 2-3 min |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Explosive strength patterns applied to your sport's movement, not muscle isolation.
Mastering your own bodyweight builds relative strength and control machines can't give you.
5 days with good nutrition and sleep = maximum progression. Only for those who can keep it up.
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