ATHLETIC PERFORMANCE · CALISTHENICS
Workout to boost athletic performance calisthenics
Strength and power that transfer to your sport, not just to gym numbers. Just your body as the tool.
Goal
Athletic performance
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 |
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.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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