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Calisteniapp / Elite Endurance

Elite Endurance: your step-by-step plan.

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?

Available in Calisteniapp for iOS and Android.

Explore my path
Elite Endurance

Objective

To improve your endurance in Calisthenic's basic exercises. Being able to do some really challenging routines that will put you to the test.

Frequence
See program guidance
First session duration
43 min
Program
24 estimated weeks

01 / Requirements

Required prerequisites

  • × 5 Muscle up
  • × 15 Prone pull-ups
  • × 10 Assisted handstand push-ups
  • × 20 Dips

Necessary equipment

For this program you will need Pull up bar, Parallettes, Low bar.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Conditioning Phase

    What you will practise

    In this phase we will work with multiple exercise variations using straight sets, while also including circuits to begin adapting to fatigue. The goal here is to build a solid base of volume tolerance and prepare your joints, grip, and pulling musculature for what comes next. There will be a strong emphasis on vertical and horizontal pulling patterns, with clear work for the lats, biceps, rhomboids, core, and scapular stabilizers. Movements such as Front lever raises and Tucked front lever elevations will help you develop body control and core strength in a lever position, while Muscle up and Explosive pull-ups begin to introduce the coordination and power needed to perform better in endurance.

  2. Week 3–6Volume Phase

    What you will practise

    In this phase we are going to focus on the most basic variation of the exercises, in order to improve your trainability and prepare to work with greater intensity later on. We will also add circuits to maintain our aerobic capacity. The main goal here is to increase your total work capacity with fundamental movements, especially pulling, pushing, and lower body work. The volume of Prone pull-ups, Push-ups, Dips, and Deep squat will improve both your local muscular endurance and your technical efficiency when fatigue appears. In addition, the repeated work on Muscle up will help you automate the movement so you can sustain more sets without losing fluidity.

  3. Week 7–12Strength Phase

    What you will practise

    In this phase we are going to work with weighted exercises and bodyweight exercises, including explosive exercises and other more complex variations that will help you perform the basics more easily. We will also add circuits to maintain our aerobic capacity. After the volume block, it is now time to raise your strength ceiling so that future high reps feel lighter. The work with Weighted muscle up, Weighted pull-ups, and Weighted dips will develop maximum strength in the back, arms, chest, and shoulder girdle, while Weighted squat and Lunges will support the lower body to maintain a complete athletic profile.

  4. Week 13–18Endurance Phase

    What you will practise

    In this phase we are going to increase the intensity both in straight sets and in circuits. Working with high repetitions and long rests, and with low repetitions and short rests. This block is aimed at turning the strength you have gained into a real ability to sustain long and repeated efforts, especially in vertical pulling and lower-body power. Prone pull-ups with very high reps will be the center of the work and will test the muscular endurance of your lats, biceps, forearms, and scapular stabilizers. At the same time, Front lever raises will continue strengthening the core and your ability to transmit tension efficiently.

  5. Week 19–21Strength - Stamina Phase

    What you will practise

    In this phase we will work on strength again to consolidate the results achieved in previous phases and gain greater power and transfer to the unweighted basics. The combination of weighted exercises with very high-volume blocks of Muscle up, Push-ups, and Prone pull-ups is intended precisely to bring together the two ends of performance: producing more force and being able to repeat it many times. Here you will train the pulling, pushing, and leg extension patterns very completely, with a strong stimulus for the lats, chest, triceps, shoulders, core, and lower body.

  6. Week 22–24Elite Resistance Phase

    What you will practise

    In this phase we are going to increase the intensity both in straight sets and in circuits. Working with high repetitions and long rests, and with low repetitions and short rests. This is the most demanding block of the program and is designed to take your endurance in the basics to a very high level. The sets of 40, 35, 30, 25, and 20 Prone pull-ups, together with the dense work of Dips and Push-ups, will test your local muscular endurance, your cardiovascular capacity, and your ability to maintain technique under high fatigue. The prominence of very high-volume Muscle up turns this phase into a true test of efficiency, coordination, and the strength of linked pulling and pushing.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Elite Endurance. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 43 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

This program is designed for advanced athletes who want to improve their endurance. 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.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Elite Endurance and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

How many days a week should I do this program?

Our recommendation is to do it between 2 and 4 times a week, focusing on the main routines and complementing them with the reinforcement routines.

Is it mandatory to do the reinforcement routines?

No, the idea is that you focus on the main routines and use the reinforcement routines as a complement.

When do I consider a phase completed?

When you can complete the main routine or routines without failing or having to split sets.

How much rest time do I use?

In the description of each phase we tell you how much rest time to use.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Elite Endurance” in Programs. If you already have the app, open the program directly.

I have the app: open Elite Endurance
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