Art Impossible Dip Preparation

Ayt One Arm Front Preparation

Billy Dynamics Introduction

Cop Initiation

Explosion Pull Ups

Fastflex Mobility

Frog Handstand & Shoulders

Isiko Full Body Circuit

Pandemonium Supersets

Topa Cardio

Program designed by Javi Alés, 5 times Spanish endurance champion. Resistance is the ability an athlete acquires to maintain an effort for as long as possible. It is a modality that is arousing more and more interest among athletes. calisthenics and non-calisthenics, because with resistance training you not only improve your aerobic and anaerobic capacity, but you will also increase your strength and build muscle mass, and you will be able to perform super sets that you never thought you would do. 

 For the development of strength you can find many programs on the internet, videos and other content, but the information you can find in terms of resistance training is scarce, so this program can be very valuable to you. your body to another level? 

 **You should know** 

 This program is designed for advanced athletes who want to improve their resistance. We propose a distribution of main routines and extra routines, in which your main objective will be be able to complete the main routine(s), before moving on to the next phase. Do not consider a phase completed if your level is very far from the one proposed in it. Use the extra routines as a complement to improve your ability. 

 **Requirements** 

 To start this program you need to be able to perform 15 chin-ups and 10 assisted handstand push-ups and 20 dips and 5 muscle ups.

Elite Resistance

In this phase we will work with multiple variants of exercises, with simple series of a single exercise, as well as including circuits to also adapt to fatigue between exercises. 

 Use breaks between 2' and 3' between series; and between 3' and 4' between blocks of exercises.

Conditioning Phase

In this phase we are going to focus on the most basic variant of the exercises, and thus achieve greater trainability, and prepare ourselves to later work with greater intensity. We will also add circuits to maintain our aerobic capacity. 

 Use breaks between 2' and 4' between series; and between 3' and 4' between blocks of exercises.

Volume Phase

In this phase we are going to work with weighted exercises, and with bodyweight exercises, including explosive exercises and other more complex variations, which will help us to perform the basic exercises with greater ease. We will also add circuits to maintain our capacity aerobic. 

 Use 2' to 4' rests between sets, and 3' to 4' between exercise blocks.

Strength Phase

In this phase we are going to increase the intensity in both simple and circuit series. Working with high repetitions and long rests; and with low repetitions and short rests. 

 Use rests between 2' and 8' between series; and between 4' and 8' between blocks of exercises.

Endurance Phase

In this phase we will work on strength again to consolidate the results achieved in previous phases and achieve greater power and transfer to the basics without weight. 

 Use rests between 2' and 7' between sets; and between 3' and 5' between blocks of exercises.

Strength - Stamina Phase

In this phase we are going to increase the intensity in both simple and circuit series. Working with high reps and long rests; and with low reps and short rests. 

 Use rests between 2' and 8' between series; and between 3' and 6' between blocks of exercises.

Elite Resistance Phase

The objective of this challenge is to increase our shoulder strength and our discipline through a gradual progression that allows us to prioritize this important muscle group for our progress in Calisthenics. Specifically, we will focus on exercises for the anterior deltoid or front shoulder area, which implies that we will also give a lot of work to the pectorals, triceps and trapezius mainly. On each day you will find a routine for beginners, intermediate and advanced so that you can adapt it to your level, even so, at all levels, the first routines will be easier and will become more complicated as the challenge progresses. If you have trouble executing any of the exercises, adapt it to your level. Remember to share your progress with @calisteniapp. 

 **You must know** 

 - Each day has a routine for beginners, intermediate and advanced. 

 - The whole challenge can be done without material, although you can use push up grips in some exercises if it is more comfortable for you. 

 - The duration of the routines will be variable from about 20 minutes, the first days, to about 1 hour in the last days. 

 - Every day we will advise you on what rest time to use. 

 - Try to do the challenge 21 days in a row, there will be soft download days scheduled for you to recover. If you can't train one day, pick up where you left off the next. 

 **Requirements** 

 Each day has a routine adapted for beginners so there are no minimum requirements. If you're a beginner and can't do any of the exercises, adapt it by using partial ranges, dropping to your knees, or switching to another exercise you can do. 

 **Necessary material** 

 The entire challenge can be done without equipment, although you can use push up grips in some exercises if you find it more comfortable or you like it better.

release notes

v8.5

Routines