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progressive calisthenics skill-building

v1

A multi-month periodized programming framework for mastering advanced bodyweight skills through biomechanical progression and motor learning.

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calisthenicsskill-acquisitionperiodizationbodyweightstrength

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install progressive calisthenics skill-building and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Prerequisite Capacity

    • Identify the target skill (e.g., Front Lever, Planche).
    • Use get_user_history to verify fundamental strength (e.g., push-up and pull-up proficiency).
    • Ensure the user has the required joint mobility for the skill's specific angles (wrists for planche, shoulders for handstands).

  2. Select the Current Block

    • Determine which block phase the user is in based on their recent training history:
      • Block 1: Hypertrophy/Accumulation (Weeks 2–6): Focus on muscle volume and structural integrity.
      • Block 2: Strength/Intensification (Weeks 2–6): Focus on harder biomechanical progressions with lower reps.
      • Block 3: Peak/Realization (Weeks 2–6): Focus on max-effort holds or low-rep skill expression.
    • Follow the long-term ratio of one hypertrophy block to two strength blocks.

  3. Configure Programming Variables

    • Set the training variables in create_workout or add_exercise based on the active block:
      • Hypertrophy: 6–15 reps, RPE 7-9, 60–90s rest, 2020 or 3011 tempo.
      • Strength: 1–5 reps (or 2–10s holds), RPE 9-10, 3–5 min rest, explosive concentric tempo.
      • Skill Drills: High frequency (3–5x per week), low-intensity drills focusing on technical proficiency.

  4. Implement Biomechanical Overload

    • Instead of adding weight, increase difficulty by selecting harder exercise variations using find_exercise_candidates.
    • Adjust leverage (e.g., tucked vs. advanced tucked vs. straddle) to maintain the prescribed intensity/rep range.

  5. Structure the Weekly Plan

    • Use plan_week to organize sessions.
    • Place technically demanding skill work (e.g., handstand balance) at the beginning of sessions when the motor cortex is fresh.
    • Dedicate specific segments to "Position over Progression," emphasizing hollow body holds and scapular engagement (protraction/retraction) as non-negotiable foundations.

  6. Log and Progress

    • Create a note using create_note to track specific technical cues (e.g., "shoulder lean distance" or "hip height").
    • Use update_exercise to advance the user to the next leverage variation once the current rep/time goal is met with perfect form.
    • If a plateau is reached, use apply_deload_template or transition to a different block phase to reset the adaptation stimulus.