Calisthenics Foundation

program

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

This document will 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 build-up of the  training program and informs you about the TrueCoach App we use.

Calisthenics exercise: chin-up

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.

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

week training block

1

deload week

6

week training block

How does does the program look like 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:

Ensuring enough stimulus for strength and technique progression

Calisthenics exercise: chin-up

A variety of exercises to help you reach your main goals

Ensuring enough recovery time to progress through the program and avoid over-training

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 incorporates supersets to maximize strength gains and efficiently utilize training time. Supersets are indicated in TrueCoach by the same letter and specify the recommended rest time between exercises. In the given example, two exercises are grouped by their letter designation.

In this case, the first exercise ‘Row’ and the second exercise ‘Push-up’ are grouped together under ‘E1’ and ‘E2’. The rest period you take after completing the superset is always stated in the TrueCoach app.

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 Guide 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 your calisthenics 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

This is the amount of repetitions you (need to) perform of each exercise.

Certain amount of repetitions grouped together for one exercise, performed consecutively without rest. After completing a set, you typically take a short break before starting the new set. For example: you can perform 4 sets of 5 repetitions per set of pullups, adding up to a total of 20 pullups performed. 

A superset is a conjoined set of 2 different exercises that you’re supposed to perform consecutively. Example: perform 8 repetitions of pullups and 10 repititions of pushups shortly after eachother, without taking (too much) rest.

How much work is performed over a period of time, for example: how many reps or sets you perform in 1 training.

The amount of effort or exertion that is required to perform a certain exercise or workout. It determines how challenging the activity is for your body and is key in achieving specific fitness goals, such as building strength, endurance and/or muscle. 

A structured period of training that focusses on specific goals or skills. It is typically part of a larger training program and consists of several weeks of planned workouts designed to achieve measurable progress. 

A deload week is a planned reduction in training intensity, volume, or both, typically lasting 5-7 days. In this period you allow the body to recover and adapt after several weeks of hard training. It is an essential part of most structured training programs to help prevent overtraining, reduce fatigue and enhance long-term performance. 

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including photocopying, recording, other electronic methods, without the prior written permission of
Calisthenics Family V.O.F

Disclaimer
This disclaimer governs the use of this eBook. By using this eBook,you accept this disclaimer in full. /
We will ask you to agree to this disclaimer before you can access the eBook. The advice of a medical
professional should be sought before participating in any physical activity or exercise program.
Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your
own risk. The author and publisher shall in no event be held liable to any party for any direct,indirect,
The trainingschedule ⟶ example video’s, # of reps and sets
Feedback options ⟶ trainingvideo’s, # of reps and sets, other feedback/notes
Chat options ⟶ ask questions about the program

punitive special,incidental or other consequential damages arising directly or indirectly from any use
of this material, which is provided as is and without warranties.

Physical exercise can be strenuous and subject to risk of serious injury (including but not limited to
musculoskeletal injury, spinal injuries, abnormal blood pressures, and rare instances heart attack or
death) it is urged that you obtain physical examination from a doctor before using ant exercise
equipment or participating in any exercise activity. Any recommendation for changes in diet including
the use of food supplements are your responsibility and you should consult a physician prior to
undergoing dietary or food supplement changes. Results will vary. Exercise and proper diet are
necessary to achieve and maintain weight loss and muscle definition.
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