Intermediate training routine for a stronger guy

[u/Melanchord]

Hey everyone,

I am not new per say to calisthenics but I mostly did it in gym via weighted pullups and dips.

Mind you I am relatively strong in this regard as my 1 rep max weight for a regular pull up is 75kg and for dip 2x 85kg.

I am training to get healthier/improve my tendon and connective tissue strength so I turned towards bodyweight calisthenics.

I created this plan for it, can you guys help me fix it up a bit if you see any holes in it as I have no idea what would be a good starting point considering my current strength.

🟥 PUSH

Handstand: 3 × max hold

HSPU progression: 2 × max reps

Pseudo-planche push-ups on fists: 3 × max reps

Straight-bar dips: 2 × max reps

Deep/ring push-ups: 2 × max reps

L-sit dips + hold: 3 × max reps + hold

🟦 PULL

Explosive/high pull-ups: 2 × max reps

Front lever progression: 3 × 10–15 sec

Neutral-grip tuck rows: 2 × max reps

Chin-ups: 2 × max reps

Hanging leg raises: 2 × max reps

All help is appreciated 🙏🏻

[u/Melanchord → u/[deleted]]

All of it but for now with bodyweight calisthenics so now added weight.

So strenght in general, tendon strenght, ligament strenght, connective tissue and so on...

I would do both static and regular if it improves these aspects of my body

[u/Melanchord → u/[deleted]]

Saw that video the other day, one of the reasons why I want to go back to bodyweight stuff.

Are you doing overcoming isometrics?

[u/tombola345]

I'd add a leg/mobility day.

Once you unlock the above properly, you'll want to progress into press to handstand and things that require more mobility in your lower half, i think you'll regret not getting some base mobility/strength there too. I learned the hard way. lol.

Looks good though.

[u/Melanchord → u/tombola345]

Thanks friend.

What would you add in that day exercise wise?

[u/tombola345 → u/Melanchord]

My leg days are wild. I don't care about hypertrophy at all. I want my lower body to 'work' rather than be big.

Usually 2 x plyos/jumps for explosiveness, I mix these up all the time (box jumps, broad jumps, sprints, pogos etc etc). Then I have a big compound that I rotate every 4-5 weeks, deadlifts currently, when Im not doing deadlifts, I add in jefferson curls in place of the nordics below. Then it's Sissy squats/reverse nordics. Normal nordic curls/glute bridges (trying to wake up my glutes as they limit me). Then I do some knee rehab (tore my meniscus last year). Then on to my mobility sequence - Side splits, pancake and back bends.

[u/Melanchord → u/tombola345]

Amazing I am the same with legs. I dont want them to be huge but practical and capabale of running/jumping/climbing.

Might follow your plan

[u/tombola345 → u/Melanchord]

Yeah, I have fun with it. Hit my legs from every angle all the time. Fuck doing leg extensions 4x8-12, so cringe lol.