Network Magazine Spring 2017 | Page 18

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.