Training

Calisthenics Plan


Tag 1 – Push (Schulter)
Skills
  • Handstand Hold (Wand) 4×20–40s
  • Planche Leans 4×15–20s
Strength
  • Handstand Push-Ups (oder Pike) 4×6–10
  • Dips (Ringe/Barren) 4×8–12
  • Archer Push-Ups 3×8–10
  • Face Pulls Band 3×15–20
  • Hollow Hold 3×30–45s
Tag 2 – Pull
Skills
  • Front Lever Tuck Hold 4×8–12s
  • Front Lever Raises (Tuck) 3×5–6
Strength
  • Pull-Ups 4×6–10
  • Australian Rows 4×10–15
  • Chin-Ups 3×6–10
  • Archer Pull-Ups/One-Arm Neg. 3×5–8
  • Hanging Leg Raises 3×10–15
Tag 3 – Cardio / Mobility
Skills
Strength
  • 30–40 min Ausdauer
  • 15 min Mobility/Stretch
Tag 4 – Rest / Aktive Erholung
Skills
  • Optional: leichter Handstand
Strength
  • Spazieren, Mobility, Foam Rolling
Tag 5 – Push (Brust)
Skills
  • Handstand Kick-Ups/Freestanding üben (5–6 Versuche)
  • Planche Tuck Hold 4×6–10s
Strength
  • Pseudo Planche Push-Ups 4×6–10
  • Incline Push-Ups (Füße erhöht) 4×8–12
  • Ring Dips / Bar Dips 4×8–12
  • Ring Push-Ups (tief) 3×10–15
  • Plank to Shoulder Tap 3×30–45s
Tag 6 – Pull
Skills
  • Front Lever One-Leg 4×6–10s
  • Front Lever Negatives 3×3–5
Strength
  • Weighted Pull-Ups / Archer Pull-Ups 4×5–8
  • Front Lever Tuck Rows 3×6–8
  • Australian Rows (Fuß erhöht) 4×10–15
  • Typewriter Pull-Ups 3×6–8
  • Dead Hang 3×30–60s
Tag 7 – Rest / Optional Skill
Skills
  • Handstand Balancing
  • Planche Leans
  • Tuck Front Lever (leicht)
Strength