Advanced Beginner

program

Thanks for choosing the Advanced Beginner Program, we hope you are just as excited to progress in Calisthenics as we are!

This document aims to guide you through the product we offer, explaining all the important information to ensure you get the most out of our product. It will take you through all the terminology used in our coaching, the training program and the TrueCoach App we use.

Training program

The training program is the core of the product and ensures you of the most progression possible. Information about what to expect and what is important follows underneath.

How is the program build up?

The training program consists of 13 week, divided into two blocks of 6 weeks and a deload week in between.

6

weeks block

1

weeks deload

6

weeks block

How does does the program look from a week to week basis?

To stimulate training intensity and volume in different ways and to keep every week varied and challenging, each trainingweek is different. You won’t have one week where you will have the same workouts. The training program consists of:

Three full-body workouts a week

Ensuring enough stimulus for strength and technique progression

Two different workouts a week

A variety of exercises to help you reach your main goals.

48 hours between workouts

Ensuring enough recovery time to progress through the program

To ensure that you’re getting the most stength gains out of this program, the intensity is gradually ramped up per workout day. We apply progressive overload by increasing the amount of reps per sets or change to harder exercises.

Supersets

The program includes supersets to maximize strength gains and efficiently use training time. Supersets are marked in TrueCoach with a letter and specify the recommended rest time between exercises. In the example below, two exercises are grouped by their letter designation.

In this case the first exercise ‘Row’ and second exercise ‘Push up’ are grouped together as ‘E1’ and ‘E2’. The rest you take after either exercise E1 or E2 is always given in TrueCoach.

Agreements

To progress safe and eciently we’d like to make a few agreements. We expect you to be:

Prepared

Read the Advanced Beginner Program Guid to familiarize yourself with what to expect from the program.

Dedicated

Make time for 3 workouts a week – the program is built up with progressive overload, that means you can’t skip (too many) days. If you happen to miss a workout, skip the workout and follow up with the next training.

Be Safe

Warm-up exercises are essential to prepare the body for maximum strength and prevent injury. If you experience significant discomfort or pain during training, consult a professional, as we are not liable for any injuries.

trueCoach

The training program consists of 13 week, divided into two blocks of 6 weeks and a deload week in between.

receive code

Within 24 hours of the program’s purchase you will receive a link for your personal TrueCoach account. The program starts the following monday.

Truecoach account

Your personal TrueCoach account will give you acces to the Advanced Beginner program. It shows how your week is built up, which exercises to perform, how many reps/sets to perform and shows video examples of exercises.

demonstration videos

⁠Important: For each exercise there are demonstration videos. Select the variation that is most suited for you.

Terminology

In this product and in our coaching we might use some terms that you are unfamiliar with. In the list below you will find the most used ones with their definition accordingly:

Reps