CALISTHENICS 101: WHAT ARE THE DIFFERENT STYLES OF BODYWEIGHT TRAINING
Introduction
Calisthenics has gained tremendous popularity in recent years due to its effectiveness in building functional strength, agility, and flexibility without the need for traditional gym equipment. It encompasses a variety of training styles, each with its unique benefits and challenges. In this blog post, we will delve into the world of calisthenics and explore the different training styles that have captivated calisthenics enthusiasts worldwide.
So, what are the four main types of calisthenics?
- Reps - The Foundation of Calisthenics
- Weighted Calisthenics - Taking it Up a Notch
- Freestyle Calisthenics - The Art of Creative Expression
- Statics - Building Superhuman Strength
Reps - The Foundation of Calisthenics
Reps, short for repetitions, form the cornerstone of calisthenics training. This style focuses on performing a series of bodyweight exercises in multiple repetitions. For example, how many pull ups or dips someone can do in 60 secs. The goal is to improve muscular endurance and build a solid foundation before advancing to more complex movements. Typical exercises include push-ups, dips, squats, lunges, and pull-ups.
Pro tip: Gradually increase the number of reps as your strength and endurance improve to continuously challenge your muscles.
But don't forget, QUALITY OVER QUANTITY.
Weighted Calisthenics - Taking it Up a Notch
As calisthenics athletes advance, they often look to add resistance to their bodyweight training to up their training routine. As discussed in our most recent blog ‘How to build muscle with weighted calisthenics’ Weighted calisthenics or ‘street lifting’ involves adding additional weight, such as weighted vests or bumper plates to bodyweight exercises like dips, pull-ups, muscle ups and even handstands. This style helps build muscle mass and strength more effectively, making it a favourite among those looking to push their limits and increase size.
Getting started with weighted calisthenics doesn't mean you have to go and spend £100+ on some fancy gear, just grab a backpack and fill some bottles with water, or rocks if you're Goggins.
Pro tip: Ensure proper form and start with manageable weights to prevent injuries and gradually increase resistance over time.
Freestyle Calisthenics - The Art of Creative Expression
Freestyle calisthenics is where creativity meets athleticism. This style of calisthenics emphasises combining various bodyweight movements into fluid and expressive sequences. Practitioners often incorporate acrobatic elements and impressive transitions between exercises, showcasing their unique style and individuality. Freestyle calisthenics competitions and social media challenges have further popularised this form. To check out more cali competitions, check out Calisseum
A new sub-genre of freestyle calisthenics
As the world of calisthenics evolves, a new sub-genre of freestyle calisthenics has emerged, called "Flow." Flow takes the concept of creativity to a whole new level. It involves blending calisthenics exercises into one continuous movement, typically performed on parallel bars (p bars). The result is a mesmerising display of skill, strength, and artistry. To see more flow, check out the Kalos Fitness Instagram page.
Pro tip: Embrace experimentation and find your flow, allowing your personality and creativity to shine through your freestyle routines.
Statics - Building Superhuman Strength
Statics are bodyweight holds that look impossible but in fact achievable. Exercises such as planche, front and back lever, or handstands are types of statics.
This style demands immense strength and stability, making it ideal for calisthenics athletes aiming to build superhuman feats like planches, front levers, and human flags. It requires intense core engagement and a deep understanding of body control.
It’s important to note that recovery plays a very important role when it comes to statics. To optimise your results, it's essential to allow your body to have time to rest and recover. Focusing on mobility and incorporating active recovery into your training routine will ensure that you maintain peak performance and continue to make strides in your statics training.
Pro tip: Begin with easier static holds like plank variations and progressively work towards more advanced moves as you develop strength and control.
Conclusion
Calisthenics is a versatile and empowering form of exercise that offers a diverse range of styles and forms. Whether you're a beginner seeking to build a solid foundation with reps or an advanced athlete pursuing gravity-defying static holds, calisthenics has something to offer for everyone.
Each training style brings its set of challenges and benefits, contributing to a well-rounded and functional physique. As with any fitness journey, it's crucial to listen to your body, progress at your pace, and prioritise proper form to avoid injuries. Remember, consistency, dedication, and reinforcing the fundamentals are the keys to unlocking the full potential of calisthenics training.