Program Design Part 2

I recently discussed my thoughts on dividing calisthenics training sessions between Handstands, Mobility and Strength. Creating a daily practice for mobility, a regular balance session for handstands and then 2-4 strength sessions per week. This obviously depends on your goals, current level and availability to train. In this video I delve deeper into the Strength sessions and 3 options I like use to divide the skills.

Option 1: Split between Push and Pull movements. Push covering movements like HSPU, Press Handstand, Planche and Squat. Pull being movements like Pull Ups, Rows, Front Lever and Deadlift.

Option 2: (and most common in the Movement Culture world). Splitting into BAS (Bent Arm Strength), SASS (Straight Arm Scapula Strength) and Legs. BAS being HSPU, Pull Ups, Push Ups, Rows etc and SASS being Skin the Cat, Press Handstand, Front Lever, Planche etc

Option 3: Skill Sessions. Your goals split between dedicated days.

More detail is in the YouTube video below.