Table of Contents
How does Grease the Groove for calisthenics work?
Applying Grease the Groove for calisthenics
- Choose the exercise for which you want to apply GTG.
- Select a rep range, making sure to stay far from your maximum. For example, if your maximum for pull-ups is 10 reps, you can use 4 to 5 reps for your GTG sets.
- Plan how many sets you want to perform each day and when. Ensure an adequate rest period between sets. Also, schedule at least 2 rest days per week to prevent overloading your body.
- Track your progress by noting the number of sets and repetitions you perform each day.
- Adapt GTG to your overall training schedule. It’s essential to incorporate various push and pull exercises to maintain balance in your body.
Cautions when applying Grease the Groove for calisthenics
Quality of reps
Adjust your Training program
When applying GTG, especially for exercises like pull-ups, it’s crucial to avoid incorporating other vertical pull exercises into your training schedule. Doing so significantly increases the risk of injuries or overloading specific muscle groups. By focusing exclusively on the targeted movement—such as pull-ups—you ensure that your body can adapt to the increased frequency without undue stress on related muscle groups. This strategic approach not only minimizes the risk of injuries but also allows you to maximize the benefits of GTG for the specific exercise you are targeting.
Not all exercises are suitable for training with GTG. This training method is primarily advantageous for at-home dynamic exercises like pull-ups, push-ups, and handstand push-ups.
For static exercises, the stress on your joints is higher. As these exercises require more time for recovery, the risk of overtraining quickly arises.
For pull-related exercises such as the Front Lever, you can apply GTG, but do not overstrain yourself.
For push-related exercises like the planche, I advise against using GTG. For 99% of the population, the pressure on your wrists and forearms is too high, inevitably leading to injuries. I speak from experience, as a young teenager, I significantly injured my forearms by employing GTG for the planche.