We've Done Calisthenics For 10 Years! (What We've Learned)

00:08:16
https://www.youtube.com/watch?v=LXT8x_DMsII

Summary

TLDRThe video reflects on a ten-year journey in calisthenics, sharing valuable lessons on motivation, injury prevention, and workout progress. The presenters stress the importance of discipline over motivation, suggesting that working out should become a habitual part of life. They discuss personal experiences with injuries, emphasizing the need for proper warm-ups and mobility training to aid recovery. Viewers are encouraged to be patient with their progress, as improvement is often gradual and involves overcoming plateaus. The video concludes with an invitation to join their calisthenics courses for further learning.

Takeaways

  • 💪 Discipline is key: Make working out a habit.
  • 🛡️ Injuries are common: Focus on injury prevention and recovery.
  • 🏋️‍♂️ Warm up properly: Prepare muscles with similar movements.
  • 📈 Progress takes time: Expect plateaus and be patient.
  • 🚫 Avoid rushing: Master basics before attempting advanced skills.
  • 🧘‍♂️ Incorporate mobility training: It aids recovery and prevents injuries.
  • 🔄 Train smart: Balance training volume and frequency to avoid overtraining.
  • 📅 Make it routine: Integrate workouts into your daily life like chores.
  • 📚 Join courses: Learn from experienced trainers for faster progress.

Timeline

  • 00:00:00 - 00:08:16

    The video reflects on a decade-long journey in calisthenics, emphasizing both physical and mental growth. It aims to share insights that can help viewers progress quickly, stay motivated, and maintain health. The presenters encourage viewers to join their calisthenics courses for further learning. They discuss the importance of discipline over constant motivation, suggesting that working out should become a habitual part of life. Starting with manageable tasks is recommended to build this habit. The video also addresses the risks of injuries associated with pushing limits in training, sharing personal experiences of injuries and recovery, highlighting the significance of mobility training and proper warm-ups to prevent injuries. They stress mastering basics before attempting advanced skills and caution against overtraining, which can lead to injuries. Lastly, they note that progress in calisthenics is often non-linear, requiring patience and the right training approach to avoid plateaus. The presenters conclude by expressing gratitude to their supporters and promoting their workout programs.

Mind Map

Video Q&A

  • How can I stay motivated for calisthenics?

    Focus on building discipline and making workouts a habit rather than relying solely on motivation.

  • What should I do if I get injured while training?

    Incorporate mobility, stability, and rehab training while finding ways to work around the injury.

  • How can I prevent injuries during workouts?

    Warm up properly, master the basics before attempting harder exercises, and avoid overtraining.

  • What is the best way to progress in calisthenics?

    Aim for the right training volume, frequency, and effort, and be patient with your progress.

  • How long does it take to learn a new skill in calisthenics?

    Progress varies; it's a long-term journey with plateaus, requiring patience.

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  • 00:00:00
    ten years ago we started our
  • 00:00:02
    calisthenics Journey since then we not
  • 00:00:05
    only progressed in terms of our physical
  • 00:00:07
    abilities but also learned a lot about
  • 00:00:09
    the mental aspect of calisthenics and
  • 00:00:12
    working out in general
  • 00:00:13
    this video is dedicated to all people
  • 00:00:16
    that followed and supported us on our
  • 00:00:18
    journey and will show you all of our
  • 00:00:20
    learnings in detail
  • 00:00:22
    the following insights will help you to
  • 00:00:24
    progress as fast as possible stay
  • 00:00:26
    motivated and last but not least make
  • 00:00:29
    sure you are staying healthy on your
  • 00:00:31
    calisthenics Journey
  • 00:00:32
    if you like our content and want to
  • 00:00:34
    benefit from our experience you should
  • 00:00:37
    join our calisthenics courses on
  • 00:00:39
    kellymove.com
  • 00:00:41
    alright let's start with motivation so
  • 00:00:44
    how did we stay motivated for over 10
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    years well like everyone else we've also
  • 00:00:50
    had phases in which we didn't enjoy
  • 00:00:52
    working out and sometimes it even felt
  • 00:00:55
    like a chore
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    the truth is you can't be motivated all
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    the time instead you have to be
  • 00:01:01
    disciplined you do it even if you don't
  • 00:01:04
    feel motivated to do it the goal is to
  • 00:01:07
    make working out a habit that is an
  • 00:01:09
    integral part of your life
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    it should be part of your daily or
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    weekly routine like getting groceries
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    cleaning your home or going to work
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    to build up a new habit start with an
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    easy task so rather than doing 50
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    push-ups per day start with 5.
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    rather than running for 30 minutes start
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    with 10 make it easy enough that you can
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    get it done without motivation and once
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    it becomes a habit increase the amount
  • 00:01:37
    step by step
  • 00:01:40
    the next learning is about injuries and
  • 00:01:43
    health
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    this may sound hard but if you train for
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    performance and push your limits
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    regularly you have a very high risk of
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    injuring yourself at some point this
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    also happened to us even though we were
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    very careful and made sure we minimize
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    the potential for injury as much as
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    possible
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    I injured myself back in 2015 when I was
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    training lots of pull-ups in combination
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    with planches one day I felt pain in my
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    left brachioradialis I ignored it in the
  • 00:02:13
    beginning and then it got worse and
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    after a while I had to stop doing
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    pull-ups and planches at all
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    I tried everything to regenerate from
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    doing longer breaks and getting back in
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    slowly over easy training with
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    resistance bands to massages but nothing
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    really helped
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    after about a year of not really being
  • 00:02:33
    able to train effectively I strictly
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    focus on Mobility for four months and
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    this actually helped me to recover until
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    then I mostly worked with static
  • 00:02:43
    stretches but never really got deep into
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    active Mobility training this was also
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    the time when I developed a Mobility
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    Program from the routines I did on a
  • 00:02:53
    regular basis so if you also suffer from
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    a similar situation chances are that the
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    Mobility Program could help you
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    Sven on the other hand had to deal with
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    the shoulder injury and the golfer's
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    elbow
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    the golfer's elbow was the result of too
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    many pull exercises with too much effort
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    done over and over again it took him
  • 00:03:15
    four years to completely recover from it
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    he was still able to do the most
  • 00:03:19
    exercises but had to be very careful
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    he had to stop a set even when he was
  • 00:03:25
    able to do more reps
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    similar to my injury he did a lot of
  • 00:03:30
    mobility and massages but also worked
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    with some passive stretches
  • 00:03:35
    the shoulder injury on the other hand
  • 00:03:37
    happened during a video shoot in this
  • 00:03:39
    scene even though he was wanted properly
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    and did this move before
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    after this shoot he had problems doing
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    overhead push movements such as Pike
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    push-ups and hands and push-ups and had
  • 00:03:50
    to quit them for about a year
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    if you deal with an injury that only
  • 00:03:55
    limits you in specific exercises you
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    should find a way to work around them
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    while implementing Mobility stability
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    and Rehab training at the same time
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    for example if you got pain when doing
  • 00:04:08
    exercises with your hands flat on the
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    floor try to use push-up handles
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    do wrist Mobility training and include
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    stability exercises with minimal
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    pressure to make your wrists adapting to
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    the floor placement again
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    okay so what can you do to minimize the
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    potential of injury as much as possible
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    in the first place
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    well first of all always warm yourself
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    up properly especially with easier
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    variations for the upcoming exercises so
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    10 minutes on a cross trainer or
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    treadmill only is not a proper warm-up
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    for strength training you actually also
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    have to warm up the muscles you will
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    train with a similar movement pattern
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    the next thing you should consider is
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    exercise difficulty
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    don't just try the hard exercises and
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    skills if you're not prepared for them
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    always master the basics first and after
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    that start with the easy progressions of
  • 00:05:09
    the skill you want to learn
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    this is very very important and in our
  • 00:05:21
    10 years as calisthenics trainers we've
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    seen this mistake over and over again
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    too many people have no patience and
  • 00:05:29
    want to try and do the hard stuff right
  • 00:05:31
    from the beginning
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    often they injure themselves at one
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    point because they can't do the exercise
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    correctly and their joints and tendons
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    are simply not prepared for it
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    of course failure is always part of
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    success but there's a huge difference
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    between trying A Hard Exercise that
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    you're well prepared for
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    foreign
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    way too hot stuff because you lack
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    patience and want to boost your ego
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    the third thing you should consider is
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    how often and hot you train
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    you probably know the phrases no pain no
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    gain or go hard or go home
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    and while there's some truth to it you
  • 00:06:19
    should know that training too often or
  • 00:06:21
    going to failure all the time can easily
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    lead to injury
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    often it's more of a psychological
  • 00:06:28
    problem people push their limits and
  • 00:06:31
    train hard to get something like
  • 00:06:32
    post-workout satisfaction and if they
  • 00:06:35
    don't do it they feel bad and think they
  • 00:06:37
    will lose all of their gains
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    yes you have to train hard and
  • 00:06:41
    consistently to make progress but too
  • 00:06:44
    much and too hard training will kill
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    your joints tendons and other structures
  • 00:06:47
    if you're not ready for it
  • 00:06:52
    this leads us straight to the last
  • 00:06:54
    learning about the workout progress
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    getting better will not work in an
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    exponential way it's more of a long-term
  • 00:07:01
    progress with plateaus so it's totally
  • 00:07:04
    normal if you're stuck at some point for
  • 00:07:06
    a couple of weeks or even months
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    you may not like it but you need
  • 00:07:11
    patience to succeed calisthenics and
  • 00:07:14
    working out in general is a marathon not
  • 00:07:16
    a Sprint
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    that's also the reason why there's no
  • 00:07:20
    direct answer to the often asked
  • 00:07:22
    question how long does it take to learn
  • 00:07:24
    this or that skill
  • 00:07:26
    to progress as fast as possible you can
  • 00:07:28
    still make the most of your potential if
  • 00:07:30
    you aim for the right training volume
  • 00:07:32
    frequency and effort because if you're
  • 00:07:35
    doing too little you want progress and
  • 00:07:37
    if you're doing too much you won't
  • 00:07:39
    progress either
  • 00:07:42
    if you want to do everything right from
  • 00:07:44
    the beginning make sure to check our
  • 00:07:46
    workout programs on kellymove.com of
  • 00:07:49
    course we put all of our learnings and
  • 00:07:51
    experience into these programs so that
  • 00:07:54
    you can progress as fast as possible
  • 00:07:55
    while staying healthy at the same time
  • 00:07:58
    alright guys we hope we could help you
  • 00:08:01
    with our content and are grateful for
  • 00:08:03
    everyone who followed and supported us
  • 00:08:04
    over the last 10 years
  • 00:08:07
    thanks a lot Sven and Alex
Tags
  • calisthenics
  • motivation
  • injury prevention
  • workout progress
  • discipline
  • mobility training
  • fitness
  • health
  • training habits
  • patience