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have you ever dreamed of mastering CIS
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skills such as the handen the front
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lever the plung handen push-up one arm
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chin up muscle up human flag visit and
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so on but you feel lost and you don't
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know where to start stick around because
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I've got you on this video we're going
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to be going over when to start training
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for a skills how to combine skill
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training with basic fundamental
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exercises and finally some training
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examples so you can apply all this
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knowledge right away I highly recommend
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that you check our previous video on how
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to train for CIS skills where we go over
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how many skills should you train at a
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time which skills to learn first how
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often to train for those skills and much
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more valuable information that is going
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to allow you to understand this video
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better but without losing any more time
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let's get to the
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[Music]
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video all right so when and how should
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you actually start training for your
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skills before we can even begin to talk
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about skill training how to combine it
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with a strength training adding Mobility
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adding hand sign Etc we need to make a
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very important point and that is that
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you need to master the basics before you
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start training for skills even if you
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have Fitness preparation each of the
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fundamental movement patterns like the
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push-up the Deep the pike push-up the
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pull-up and the row require a certain
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amount of time to be performed correctly
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and reap their benefits and spending
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time there will never be a waste of time
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in this video I will cover how to
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combine basic with various skills but
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please do yourself a favor and use your
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first year of your calisthenics journey
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to master these movements first in
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addition to the compound movements that
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I just mentioned this is also a time to
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work on fundamental stability positions
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such as toop deep support active hand
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hollow body hole and elbow plank this is
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also a time to condition your joints
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with basic scapo exercises such as Kaba
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push-ups active to passive hang and
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others each of the movements that I
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mentioned are skills in of themselves
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especially for True beginners and they
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take time to learn therefore you will
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not be making optimal progress if you
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want try to do all that while also
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training for a skill no matter how easy
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the skill is and number two even worse
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you try to just jump into skill training
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and trying to build a peak under a poor
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Foundation do not skip this phase of
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your calisthenics journey and I
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guarantee that you're going to be saving
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so much time and energy especially if
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you want to go for hard skills like plch
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Victorian and others but even if you
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don't want to pursue those hard skills a
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proper joint preparation phase and a
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basic strength phase it is required
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before you start to add intensity to
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your calisthenic training or to any
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training for that matter let me know
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down below if you would like me to cover
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extensively how to arrange your training
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to create a strong base for calisthenics
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but let's continue with the main purpose
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of this video which is training for
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skills okay so you've now built a strong
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base and you want to start training for
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skills the number one mistake that
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people do is that okay Basics have been
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mastered so I'm going to stop doing them
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all together and start my skill training
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so we go from a workout that looks like
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this to one that looks like this big
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mistake why in order to keep your
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foundation of a strength and muscle mass
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you have to keep doing some form of
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basics then our movements taken through
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a full range of motion will always be
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more effective for building and
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maintaining muscle than isometric
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positions number two is that when you
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start training for a particular skill
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your endurance in that particular skill
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and the amount of work that you're going
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to be able to do is going to be very low
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meaning if you suddenly go from zero PL
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training to doing five different PL
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progressions you won't be able to keep
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up the good technique on all the
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movements making your training
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unproductive and lastly doing only a
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straight on exercises can potentially
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increase your chances of injuries
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keeping some pull-ups around when doing
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front lever work for example and some
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dips when doing PL work it's a smart
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idea but gabo I see all these Advanced
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athletes only doing ples and level
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what's going on with that and I'll get
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to that in a second but before let me
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share what I recommend for the majority
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of us mere mortals and that is that
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let's say that on the first year of your
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calisthenic Journey you've been doing
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only Basics as it should then you decide
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to train for the pl and for the front
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lever you're going to pick only one
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single progression for each let's say PL
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lean for plung and inverted hand for
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front lever and you're going to add it
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to your training so we go from 100%
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Basics to around 80% basics in 20%
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skills so now we go from a workout that
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looks like this to one that looks like
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this then as you get more advanc you can
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add more progressions in exchange for
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basic exercises so now we went from
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something like 80 20 Basics to skill
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ratio to something like 6040 in this way
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we're building a smooth transition from
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fundamental exercises to a skill
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training keep in mind that we're only
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using one single workout as an example
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currently but stick around because we're
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going to dive deeper on different
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combinations at the end of this video
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okay so what about the best athletes in
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the world that only do Aesthetics the
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thing is that they also do Basics but
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with a much higher intensity and with a
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higher degree of specificity instead of
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doing push-ups they doing PL push-ups
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instead of doing rows they're doing
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front lever pull-ups instead of doing
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Pike push-ups they're doing 90° handsome
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push-ups they're still doing Bend or
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movements and that is why they can keep
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their muscle mass their strength and not
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get injured I have talked with countless
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of world champions and they either
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combine their skill static training with
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plung push-ups front lever pull-ups Etc
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to maximize the specificity of training
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or they combine it with fundamental
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movements at a higher intensity like
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weighted pull-ups and weighted dips in
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short short regardless of your level Ben
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R movements are going to be key for the
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longevity and progress of your training
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when pursuing static skills now when it
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comes to B arm Dynamic skills like
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muscle ups hands and push-ups and one
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arm chin up it's a different story since
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you will be very likely doing a lot of
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Ben arm work to achieve those skills now
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how much skill work and how much Basics
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are you going to do is going to depend
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on many many factors but here are the
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two most important ones number one the
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more advanced the athlete is and the
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stronger the base the more skilled work
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he or she will be able to do and number
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two based on the individual weaknesses
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of the athlete some will need to spend
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more time on Basics and complimentary
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exercises to keep solidifying their
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Foundation I hope you can now see why
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mastering the basics is so important and
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why we say it so much is because if you
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don't you're going to have to be
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juggling too many balls at the same time
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instead of actually putting all the that
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energy into mastering the skill that you
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want to achieve now let's go to some
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training examples to make sense of all
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this information that we just share this
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is of course a huge Topic in it of
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itself I will have to make a video on
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each individual skill covering all the
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possible combinations that we have if
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you want that please let me know your
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favorite skill down below but for now
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use these training examples as what they
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are examples there are not pre-planned
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programs that you are going to follow
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exactly ly as they are and you're going
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to be making progress if you're a member
00:07:32
of our app you know that every single
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workout and every single program is
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customizable to your level needs and
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goals we teach you how to do that
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because it is that important apply the
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same to these training examples again
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there are examples not programs for you
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to follow with that being said we're
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going to be covering three method of how
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we can mix skill training with Basics
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using various skills as an example the
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first method is going to be hybrid
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workouts this is what I recommend for
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most beginners as we can do an ease
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transition from fundamental movement
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patterns into a skill training You're
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simply going to choose one to three
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progressions of the skill that you want
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to achieve and one to three basic
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exercises and combine them in the same
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routine let's say that you have been
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training your basic movement patterns
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and its variation three times per week
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and now you choose to work on your lsid
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pistol squat and hand stand you will now
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swap some B our movements for skill work
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like hands and holes fistal squat
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progressions and LCD progressions in
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this way you keep improving on your
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basic strength while you work towards
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those skills also feel free to add more
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days of training here especially for
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hstone given that this skill greatly
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benefits from a higher frequency now
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let's see a similar example training for
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the pl and front lever let's say that
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we're coming from the same three times
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per week full body routine but we are
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more advanced so let's use harder
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fundamental exercises let's keep in mind
00:09:01
that the harder the skill the stronger
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the base we need if you want a video
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covering my personal standards for each
00:09:07
skill please leave it know in the
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comment section down below and we'll
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make it happen continuing if we now want
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to start training for the plan and front
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lever I recommend you start with only
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one progression of each to start remove
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a basic push movement and add a PL
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progression and remove a basic pull
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movement and add a front level
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progression at the start of your
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training when you're frh
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and here you can see that we ended up
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with a good balance between vertical and
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horizontal pushing and pulling while
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working on solidifying the plun lean and
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the Advanced stock from Lever by doing
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them three times per week here we have
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six skill-based exercises and 12
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fundamental compound exercises making it
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around 70% Basics and 30% skills which
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is perfect to start introducing skills
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into your programming now little side
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note you might be wondering why plch
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Ling three times per week instead of
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burying the pl progression and that's my
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personal preference I believe that a
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true beginner in PL cannot learn the
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plch lean properly only doing it once
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per week so I highly recommend a higher
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frequency approach on a particular
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progression when you're starting out now
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you could totally do something like day
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one PL lean day two tuck PL on floor and
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they three tuck PL on paret and
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something similar with front lever and
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it will work just fine adding just one
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single progression per skill is my
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personal preference because I've seen
00:10:34
over the years that if we focus all our
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attention into one single progression
00:10:39
it's a smart idea given how complex a
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plch lean a proper plch lean and a
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inverted hand can be now if you have a
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stronger base you are more advanced in
00:10:49
your skill training Journey or you want
00:10:52
to progress from the previous example
00:10:54
you will be doing something more like
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70% skill and 30% Basics as shown in the
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screen for very Advanced athletes you
00:11:01
can go 100% all in into a skill training
00:11:04
but that will not work for 99% of the
00:11:07
people watching this but do not worry
00:11:09
we'll see an example at the end of this
00:11:11
video finally to add to the final
00:11:14
example you can work on lower body hand
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sense or really any other skill that do
00:11:19
not conflict with your main goals the
00:11:21
days in between your main sessions like
00:11:23
do not train for the warant up muscle up
00:11:25
front lever on those days and you should
00:11:27
be fine but always pay attention to your
00:11:29
recovery so as you can see in the
00:11:31
previous example you are able now to
00:11:33
work towards the plung and front lever
00:11:35
while also working on maintaining your
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handen elsid and pistal squat this will
00:11:40
work very similar if working towards
00:11:42
let's say the muscle up and the handen
00:11:45
push-up or the one chin up and the
00:11:47
handstand push-up all right family let's
00:11:48
continue with the second method of how
00:11:50
to combine a skill with Basics which we
00:11:53
call weekly split this is more suitable
00:11:55
for intermediate athletes that really
00:11:57
want a laser focus on a particular skill
00:12:01
without stopping training their basic
00:12:04
here we will divide the week where part
00:12:06
of it is a skill work while the other
00:12:09
part is fundamental compound exercises
00:12:11
using front lever and planches as our
00:12:13
example we will train this skills two
00:12:16
days of the week and Basics one day of
00:12:18
the week here we're doing the same
00:12:20
amount of exercises as our last example
00:12:22
with hybrid workouts 12 exercises for
00:12:24
skills and six exercises for Basics so
00:12:27
around 7030 split L favorite skills but
00:12:30
we simply do them in separate days I
00:12:33
would not recommend this for beginners
00:12:35
or individuals that need a higher amount
00:12:37
of basic work because you're only
00:12:39
training Basics once a week and if you
00:12:41
try to swap it around you're going to be
00:12:43
ending up with two days of Basics and
00:12:46
one day of SK skill and as we know from
00:12:49
our previous video the optimal frequency
00:12:51
for SK skills is going to be 2 to 3
00:12:53
times per week however we can fix this
00:12:55
by swapping some skill-based exercises
00:12:58
for fundamental patterns and pretty much
00:13:00
do a mix between hybrid workouts and
00:13:02
weekly split here we would end up with
00:13:05
eight exercises for PL in front and 10
00:13:08
basic exercises so around 60/40 which
00:13:10
can work incredibly well for those who
00:13:13
want a more Progressive transition once
00:13:15
again there are many ways to skin the
00:13:17
cat and I really hope these examples are
00:13:18
making sense to you if they don't please
00:13:21
leave any questions in the comment
00:13:22
section down below and we'll either
00:13:24
answer to you or we'll make a more
00:13:25
detailed video about it but let's move
00:13:28
to the last method which is we do not
00:13:31
split a workout we do not split a week
00:13:34
but we split an entire training phase
00:13:37
let me explain periodization with this
00:13:39
method we would do an entire training
00:13:41
block of either four8 or even 12 weeks
00:13:44
where we focus on hypertrophy and Ora
00:13:47
strength with basic exercises then we
00:13:50
follow by another training block 100%
00:13:53
dedicated to skills in this way we can
00:13:55
put all our focus into building muscle
00:13:57
in the areas needed for certain skills
00:14:00
and then all our attention into skill
00:14:02
progressions I only recommend this
00:14:04
method to really Advance athletes that
00:14:06
can handle a high amount of volume on a
00:14:09
skill training for a complete training
00:14:11
block usually the athletes that try this
00:14:14
method have already tried the previous
00:14:16
two methods before let's use PL and
00:14:18
front as our example here as well the
00:14:21
athlete will do a training block of 4 to
00:14:23
12 weeks with a solely focus on building
00:14:26
muscle and a strength for those skills
00:14:28
with basic exercises it is important to
00:14:31
choose exercises that will either grow
00:14:33
the muscle in the relevant areas from
00:14:36
the chest and triceps for planches lats
00:14:39
reel traps and rbid for front lever as
00:14:42
well as exercises for a strength that
00:14:44
will carry over to those skills here you
00:14:46
can also work on scapula specific
00:14:48
exercises like scapula push-ups for
00:14:50
plung and connective tissue
00:14:51
strengthening exercises like the CED
00:14:54
press given that you have more volume to
00:14:56
work with after that it time to put all
00:14:59
that muscle and strength created by
00:15:02
specifying in the skills you want to
00:15:03
achieve now is where I see we can fully
00:15:06
Focus 100% on skills with any B arm work
00:15:09
coming from skill progressions as well
00:15:12
to maximize the specificity again this
00:15:14
is something that I only recommend to
00:15:16
Advanced athletes because beginners will
00:15:18
not be able to handle that amount of
00:15:21
skill work they will not be able to do
00:15:23
all the exercises with good technique
00:15:26
and they're going to be losing muscle
00:15:27
mass and strength because they did not
00:15:30
take the time to build that a strong
00:15:32
foundation so do not rush start with the
00:15:35
workout split then move on to the weekly
00:15:37
split and then you can think about
00:15:40
periodization family that's all we have
00:15:42
for today I really would love to go way
00:15:46
deeper into this this is only scratching
00:15:48
the surface but to really make Justice
00:15:51
we have to select a single skill and
00:15:54
make a video on a particular skill and
00:15:57
talk about all the possible trainings
00:15:59
splits and combinations and
00:16:00
methodologies that we can apply to that
00:16:03
skill so please if you have any favorite
00:16:05
skill that you would like us to go in
00:16:07
detail leave it in the comment section
00:16:08
down below whether that is the pl the
00:16:10
front lever the human flag the handstand
00:16:13
whatever will make it happen for you if
00:16:15
programming confuses you and you want a
00:16:17
clear path in a program that mixes
00:16:19
skills with basics in an easy to follow
00:16:22
way we have all our calisthenics program
00:16:24
in our app so you can eliminate the
00:16:26
guess work and just execute also you can
00:16:28
find a free ebook with a summary of this
00:16:31
video and all the routines templates
00:16:33
previously shown in the description
00:16:35
finally if you join the app in the next
00:16:37
four days we're also giving for free a
00:16:39
calisthenics skills bundle that includes
00:16:42
the PDF of this video a visit guide a
00:16:45
complete straight on press hansome
00:16:47
program a 50-minute PL routine a
00:16:49
50-minute front L routine a 15-minute
00:16:51
muscle routine a 15minute handstand
00:16:54
pushup routine and if you're still
00:16:56
building your base and not training for
00:16:58
skills we're also giving you a
00:17:00
calisthenics beginner program that you
00:17:01
can follow before you jump into skill
00:17:04
training all PDF and ebooks come with a
00:17:06
video explanation and again this
00:17:08
promotion is only available for the next
00:17:11
4 days you can join our app at 50% off
00:17:14
your first month and get everything that
00:17:16
I just mentioned plus access to all our
00:17:18
workouts and programs all the
00:17:20
information is going to be on the
00:17:21
description I would love to see you all
00:17:23
there and it will be an honor for me to
00:17:25
be your guide in your calisthenics and
00:17:27
movement Journey if you enjoy the this
00:17:29
type of deep di videos please let us
00:17:31
know in the comment section down below
00:17:33
so we know that this is the type of
00:17:34
content that you like if you like any
00:17:37
other type of content also let us know
00:17:38
down below and we'll make it happen for
00:17:41
you like the video share the video you
00:17:43
know what to do and with that being said
00:17:45
guys I truly appreciate each of you for
00:17:48
being here we are almost at 1 million
00:17:51
subscribers from the moment that I'm
00:17:52
recording this we probably cross it
00:17:54
already I don't know but thank you guys
00:17:57
so much for to each of you you for that
00:18:00
like for that comment for that share and
00:18:02
even for simply that watch off the video
00:18:05
truly truly means our world to us with
00:18:08
that being said guys I wish you an
00:18:09
amazing rest of your day and we talk to
00:18:12
you next time peace
00:18:14
out
