1
one of the best exercises out there, the realm of bodyweight training
goes far beyond basics like pull ups and push ups.
In progressive calisthenics, progress is made by moving onto
more challenging movements, not by simply adding weight to the
same exercise. A beginner can start out with kneeling push ups and
bodyweight squats, while more advanced practitioners can work on
one-arm push ups and single-leg squats. Once you master pull ups,
you can begin working toward a muscle-up or even a one-arm pull
up (see below).
The Progressive Calisthenics Certification (PCC) covers a huge
variety of exercises and offers something for everyone, whether you’re
a trainer who wants to learn new ways to challenge your clients, or a
workout enthusiast looking to take things to the next level.
Although advanced exercises like the aforementioned human
flag may make calisthenics appear a daunting prospect suitable
only for experienced athletes, this is far from the case. For fitness
professionals, the PCC introduces a large arsenal of calisthenics
Working out, like life, should be fun,
adventurous, primal and pure. No
training style embodies these elements
quite like calisthenics
18 | NETWORK SPRING 2017
exercises that can be used with clients of every fitness and ability
level. Programming guidelines for various populations are also
discussed in-depth during the seminars, reinforcing the fact that
bodyweight training is one of the most universal styles of exercise
that anyone can get started with, regardless of their previous fitness
experience.
The PCC curriculum contains dozens of exercises that require
nothing more than the floor beneath your feet or a basic overhead bar.
Knowing how to assemble a fun and challenging workout without
relying on a lot of equipment or space is an essential skill for trainers.
Whether you’re doing your own workout at home, taking a group
session outdoors, or training a client in a crowded gym, the skill to
conduct fresh and effective bodyweight training is a great one to
possess.
Some progressive calisthenics favourites include:
Pull ups (photo 1)
There is only one reason why would-be strength athletes are
intimidated by pull ups – because they have not been taught the
proper progressive method for working on this great exercise.
Perhaps even worse, those athletes who have struggled to build
adequate pull up numbers often remain at the same strength level
in the movement for their entire careers, because they do not
understand how to progress to more difficult exercises.
PCC workshops teach the most effective techniques to help
beginners get their first pull up, as well as how to continually
challenge yourself (and your clients) with numerous progressive pull
up variations.