Calisthenics Programming

principles

Including the exact program I’m currently training.

Please note, this is for intermediate to advanced calisthenics athletes looking for a structured approach to their training.

Thenics Lab System
1️⃣

Skills First

Train your highest-skill movement while your nervous system is fresh

2️⃣

Smart Pairing

Push Skill + Pull Strength OR Pull Skill + Push Strength. Never overload the same pattern

3️⃣

Balanced Volume

3–4 skill-focused days and 1–2 recovery days weekly

4️⃣

Recovery = Progress

Tendons adapt slower than muscle. Respect & honor your rest days.

5️⃣

Daily Hand Balancing

Hand balancing can be trained almost daily, keep sessions short, always prepare the wrists.

📅 My Weekly Training Split

MONDAY 💪
🌅 Morning: Handstand Strength Focus
🤸 Wrist Prep (5-7 min)
  • Wrist circles & stretches
  • Fingertip rocks
  • Plank-to-downdog waves, or Hindu Push-Ups
🎯 Handstand Work (10-12 min)
  • Wall holds → heel pulls
  • Freestanding holds
🏋️ Evening: Planche + Pull Strength
🔧 Preparation (5 min)
  • Scapular Protraction Holds – 2×15s
  • Scapula Rolls – 2×8
  • Wrist Circles & Band Pullaparts
🔥 Skill Block (Push)
  • Banded Planche Holds – 3×8s
  • Planche Leans – 3×10-15s
  • Pseudo Planche Push-Ups – 3×6
💪 Strength Block (Pull)
  • Weighted Pull-Ups – 4×5
  • Archer Rows / One-Arm Neg – 3×4-6
  • Scapular Pulls – 2×8
✨ Finisher
  • 3×30s Hollow Hold
✅ Push Skill + Pull Strength
TUESDAY 🎯
🌅 Morning: Handstand Balance Focus
🤸 Wrist Prep & Finger Strength (10 min)
  • Full wrist warmup routine
  • Fingertip Push-Ups (incline or on knees) 3x10
⚖️ Balance Drills (10-12 min)
  • Weight shifts
  • One-arm leans
  • Controlled entries/exits
🏋️ Evening: Front Lever + Push Strength
🔧 Preparation (5 min)
  • Scapular Retractions – 2×12
  • Dead Hangs – 2×20s
  • Shoulder Dislocates – 2×10
🔥 Skill Block (Pull)
  • Tuck / Adv Tuck FL Holds – 3×8s
  • Ice Cream Makers – 3×5
  • Scapular FL Pulls – 3×5
💪 Strength Block (Push)
  • Weighted Dips – 4×6
  • Pseudo Planche Lean Press – 3×8
  • Band Shoulder Rotations – 2×10
🎯 Accessory
  • Core Compression Drills – 3×8
  • Reverse Plank Stretch
✅ Pull Skill + Push Strength
WEDNESDAY 🧘
🌿 Lower Body & Recovery Flow
🌊 Body Control
  • Pistol Practice – 2×8/leg
  • Dragon Squat – 2×4/leg
  • Nordic Curl Negatives – 3×5
  • Back Extensions – 3×10
  • Hip + Shoulder Flow – 15-20 min
Nervous system recovery, shoulder alignment, and posture reset
THURSDAY 🌿
🌅 Morning: Handstand Endurance Focus
🤸 Wrist Prep (5-7 min)
  • Full wrist warmup routine
⏱️ Volume Work (10-12 min)
  • Multiple short holds (5-15s)
  • 6-8 sets freestanding practice / play
🌙 Breathe. Move gently. Restore.

Light yoga, spinal mobility, 10k Steps

FRIDAY ⚡
🌅 Morning: Handstand Skill Focus
🤸 Wrist Prep (5-7 min)
  • Full wrist warmup routine
🎨 Technical Work (10-12 min)
  • Shape refinement
  • Entry variations
  • Balance challenges
🏋️ Evening: Planche Refinement + Pull
🔧 Preparation (5 min)
  • Scapular Protraction Holds – 2×15s
  • Scapula Rolls – 2×8
  • Wrist Circles & Band Pullaparts
🔥 Skill Block
  • Straddle/Banded Planche – 4×6-8s
  • Dynamic Planche Leans – 3×5
  • Pseudo Planche Push-Ups – 3×3-6 (70-85% lean)
💪 Strength Block
  • Weighted Chin-Ups – 4×5
  • Banded Front Lever Rows – 3×8
  • Scapular Shrugs – 2×10
🎯 Core
  • Weighted Hollow Raises – 3×12
✅ Push Skill + Pull Strength
SATURDAY 🎯
🏋️ Handstand Press + Push Strength
🔧 Preparation (5 min)
  • Wrist Warmup – 3 min
  • Pike Push-Up Warmup – 2×8
  • Shoulder CARs – 5 each direction
🔥 Skill Block
  • Tuck → One-Arm HS Prog – 4×20-30s
  • HS Press Drills / Neg Entries – 3×5
💪 Strength Block
  • HSPU (Freestanding) – 4×5
  • Weighted Dips (light) – 3×8
  • Ring Support Hold – 3×20s
🧘 Cool-Down
  • Reverse Plank Stretch
  • Cobra Pose
  • Pancake Stretch
SUNDAY 🌙
Integrate. Breathe. Reset.
  • 20-min Yoga / Mobility
  • Wrist + Shoulder Openers
  • Optional: Hollow / Arch Series

📈 4-Week Progression Cycle

Week 1

Progressive Load

+5-10% intensity

Week 2

Progressive Load

+5-10% intensity

Week 3

Progressive Load

+5-10% intensity

Week 4

Deload Week

-30-40% volume

Progression Metric: Move up difficulty only when you can hold a progression for 10s × 3 sets with clean form and no joint pain

🧠 Key Training Notes

Skill & strength balance = tendon longevity
Alternate push/pull patterns to prevent overload
Morning handstands prime your nervous system (4x/week)
If wrists feel beat up, replace morning HS with shoulder CARs
Monitor shoulder health closely - you're working pushing structures 7 days/week in some form
Take unplanned rest days immediately if you feel achy (not sore)