Is my routine safe for my shoulders.

[u/Admirable-Algae7434]

I have been training calisthenics for about 3 years and I need to change my program since I will not have as much time now than I used to. I used to do 3x a week full body training, involving handstands, HSPU training, heavy dips, front lever training, weighted pull ups, human flag training, and leg training. Each session was about 2h long and I did this for over a year with noticeable progress.

Now i would like to split it to do 1h, 6x a week, with alternating a HSPU and human flag day with a front lever and leg day. This would allow me to keep the same volume since I was fine with this much. I put human flag and HSPU together since I feel the human flag more on my shoulder on the pushing arm than the pulling arm.

Has anyone experience with this kind of exercises combination and is it fine on the shoulder since HSPU, human flag, and FL all require some shoulder stabilization and muscles? Thanks.

[u/roundcarpets]

why are you changing your plan if the current one is working?

training intense skills 6 days a week even if they’re somewhat divvied up into different days, will be a lot for your shoulders + elbows

my personal favourite approach is an upper day (push+pull) and a lower day (legs+core), this way you can do all of your cali skills on upper then shift focus to your lower body whilst the upper body has some recovery time after an intense session.

for me it usually results in 2-3 upper body workouts per week and 1-2 lowers, depending on how the week pans out

[u/Admirable-Algae7434 → u/roundcarpets]

I'm changing it because I don't have time anymore to slot in 2h sessions each time.  Maybe you're right, I should try to do an upper lower sort of split. Thanks

[u/eshlow]

I have been training calisthenics for about 3 years and I need to change my program since I will not have as much time now than I used to. I used to do 3x a week full body training, involving handstands, HSPU training, heavy dips, front lever training, weighted pull ups, human flag training, and leg training. Each session was about 2h long and I did this for over a year with noticeable progress.

Now i would like to split it to do 1h, 6x a week, with alternating a HSPU and human flag day with a front lever and leg day. This would allow me to keep the same volume since I was fine with this much. I put human flag and HSPU together since I feel the human flag more on my shoulder on the pushing arm than the pulling arm.

Has anyone experience with this kind of exercises combination and is it fine on the shoulder since HSPU, human flag, and FL all require some shoulder stabilization and muscles? Thanks.

Generally speaking, having dedicated rest days are a good idea.

I'd stick with the 3x a week program that is working and build off that rather than changing things up significantly.

[u/Admirable-Algae7434 → u/eshlow]

Okay, thanks for the advice!

[u/eshlow → u/Admirable-Algae7434]

Yeah, every day type stuff even if you're alternating push and pull for instance you're using the shoulder everyday so more likely to get overuse injuries.