Frinksmovement Podcast Frinks

In this bonus episode, along with Yaad we discussed the topic of cues in calisthenics. You will get to know what is the cue, what are the differences between internal and external cues and how we can use them in the context of calisthenics.

References and further reading:


https://pubmed.ncbi.nlm.nih.gov/28142073/
https://pubmed.ncbi.nlm.nih.gov/29533715/
https://pubmed.ncbi.nlm.nih.gov/35010348/
https://pubmed.ncbi.nlm.nih.gov/34822352/
https://pubmed.ncbi.nlm.nih.gov/19826287/

We advise you to read all of the studies and look for more literature yourself, as you can see it is not a black and white topic and more research still needs to be done. For calisthenics purposes, force production is not the only thing we want to facilitate with cueing. Effective communication is also needed from the standpoint of effective acquisition of desired positioning and form during skill performance.

https://thehonestphysiocom.files.wordpress.com/2020/07/pain-management-guide-book-v1.02.pdf

https://www.amazon.com/Explain-David-Butler-Lorimer-Moseley/dp/0987342665

Yaad:

https://www.youtube.com/watch?v=XB0B7GYr4Zs - YouTube

https://instagram.com/yaadisweak?utm_medium=copy_link - Instagram

Frinks:

https://frinksmovement.com/Coaching - Coaching

https://www.youtube.com/channel/UCSCKD0J5xV-G-pXpTwhMc6g - YouTube

https://www.instagram.com/frinksmovement/?hl=en - Instagram

What program should I use to achieve my calisthenics/bodyweight goals? What type of periodization should I use? How to approach bulking and cutting when our goals are planche, front lever, handstand push up or one arm chin up? These are the questions bodyweight athletes have on their minds all the time. In order to get the best answers for them I invited one of the biggest experts and person I really admire - Dr. Mike Israetel from  @Renaissance Periodization . It is still shocking to me, I've been literally binge watching and listening to podcast and videos with Mike for years. It has really been one of my big long term goals but... I can proudly announce, it happened guys. 

Below timestamps for you so you can pick the most interesting and applicable topic for you:  0:00 Intro 5:55 Body composition for calisthenics 20:52 Periodization for calisthenics 37:05 Training for pull up endurance 45:15 Best method for skill training 1:02:45 Frequency in streetlifting (MU vs Pull up vs Dip vs Squat) 1:06:36 Volume landmarks for isometrics 1:12:30 Gymnastics rings for hypertrophy 1:16:45 Should we grind? (Rpe and calisthenics) 1:22:45 Mike's opinion on Greasing the Groove 1:29:04 Creatine for calisthenics 1:34:47 Ending  

Mike:  

https://www.instagram.com/rpdrmike/ Renaissance Periodization: 

https://renaissanceperiodization.com 

https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg 



Me on Instagram: 

https://www.instagram.com/frinksmovement/ 

Welcome to the third Frinksmovement podcast. Today i decided to invite my friend Refael who apart from being a very advanced bodyweight athlete and calisthenics coach - is one of the smartest people i know within the community. This podcast was a true learning experience for me, on many different levels. The center of our discussion was programming for bodyweight athletes. We went through all the topics like the importance of programming and periodizing, splitting our training to strength and skill work. We took the example of handstand pushup and planche and discussed different methods and tools to create basic progression plan. When to deload, how to start gymnastics rings training, should we build muscle, train legs and use weights in our training? All these questions were took under the microscope in the podcast. We even touched upon nutrition approach and training motivation/psychology related topics. Take it to the gym, on a walk or just play while doing your house work, and absorb the knowledge Refael shared with us. Below you got our instagrams and the timestamps so you can choose the parts you are interested in. Enjoy!



TIMESTAMPS:  0:00 Introduction - Refael’s training overview, coaching experience  4:42 Should bodyweight athletes care about training programming? The benefits of having a schedule, Crossfit athletes transitioning to calisthenics.  11:13 Lose skill work approach vs Strict strength approach in bodyweight training - handstand/planche.  23:27 Dream machine/Pulley - Valuable tool or not? Bands vs dream machine  33:10 Basics of Periodisation  36:35 Is periodidsation neccesary for bodyweight athletes who don’t compete? Can making things complicated too early can slow down our progress?   44:10 When I can’t progress linearly anymore - planche example  51:56 The importance of psychology in training, how your program influences that  59:20 Should bodyweight athletes build muscle? Should we be more careful? Relative strength discussion, How to choose accesory exercises for bodyweight skills?  1:08:30 Lower body training for bodyweight athletes - will it slow us down? If so why? Thoughts of abandoning leg training to excel at calisthenics, is it wrong?  1:16:00 Programming for handstand pushups - how to increase reps? Eccentrics/High reps/Technique/Military press?  1:24:18 Refael’s take on deloading, how to know if you need a deload?  1:29:55 Weight training for bodyweight athletes, dumbell Maltese press carryover to rings maltese, calisthenics studies, Isolation exercises and functional training rant  1:40:00 How to start rings training?  Questions from viewers: 1:46:56 One leg progression - for planche and front lever - valuable tool?  1:50:00 Changing the intensity throughout the set (leaning more in first rep) - how to progress with hybrid sets?  1:56:30 Tuck planche press to increase advanced tuck planche?  2:03:00 Specificity of training - pseudo planche pushups in straddle?  2:06:06 Is there genetic limit in calisthenics? Can every healthy person learn straddle planche?  2:11:20 Iron cross technique - Internal rotation vs Neutral  2:16:45 Minimalistic approach to training/ Low vs high frequency  2:33:00 Refael’s approach to nutrition  2:44:11 How to educate ourselves / what to read to become better bodyweight athletes?  2:47:15 Ending

Refael: https://www.instagram.com/refael.paz/ 

Frinks (me) https://www.instagram.com/frinksmovement/

Welcome to the first Frinksmovement podcast. Today i decided to invite my friend Davide who has a very interesting training history and background. From competitive swimmer, through calisthenics athlete to finally becoming a rings gymnast. Despite his unusual weight and height for gymnastics and bodyweight standarts, Davide has managed to achieve a true mastery in some respectable strength skills. We talked a lot about rings training, the main differences between calisthenics and gymnastics. The main focus of our discussion revolved around Front lever - a skill that i gotta admit - is my big weakness. Davide is a perfect person to discuss this topic with - considering his achievements regarding this skill (5kg pulls, 30+ seconds hold, FL rows) and the fact his ambition goes far beyond this movement (one of his long term goals is achieving Victorian cross on rings). We went over discussing common issues people have with training Front lever and anylising what may cause relatively worse performance in this element. We took some popular exercises (ice cream makers, FL raises) under microscope and questioned their effectiveness (you may be shocked with some of them). I asked Davide what is the "Perfect Front Lever exercise" and got a very clear answer. Some of things I asked him were his opinion on static holds (isometrics) and importance of mid section. After discussing Front lever for a good hour or so we transitioned to more mental/mindset related conversation. We expressed our opinions on social media, the influence it has on training results, and the difference between creating and executing mindset. A big moment was asking Davide about the movie "Moneyball". He was basically convincing me for months to watch the movie and formulate my own opinion - and transition that to training philosophy. It turns out this movie played a huge role in Davide's attitude towards training and life in general.

0:00 - Davide's training background, transition from bodyweight to gymnastics 7:35 - 9:43 - Do you need a coach/proper facility to train rings properly? 9:43 The importance of "pushing yourself" and the influence of competitive background 12:00 The role of age, how long can you progress on rings? 13:30 What calisthenics can learn from gymnastics? 19:21 Gymnastics point system - is it accurate? 21:28 How other skills like pullups transition to Front lever? My disproportion. 27:43 Don't focus on scapulas, the proper body cue in Front Lever 30:00 The importance of "Core" in Front Lever, and what does it mean really? 35:00 What is the perfect Front Lever exercise, and which are NOT (and why?) 47:50 Thoughts on isometrics (static holds) 51:20 How to program our perfect Front lever exercise 54:24 The whole rant about why programming in gymnastics is not perfect (applying strength principles, specialist vs generalist, predispositions) 1:07:50 Is advanced calisthenics/gymnastics healthy? The willing of sacrificing for the results (training vs working out) 1:15:42 The daily life influence on training, the ability to switch off/on, Reverse ego lifting in calisthenics and stepping outside of comfort zone 1:23:00 Thoughts on "skill work", loose vs strict approach to training 1:28:42  "Moneyball" movie conversation (being critical, not listening to others, choices) 1:42:40 Social media impact on training and results (mental preparation, recording sets, creating vs executing) 1:55:43 Do we have to make training complicated at all? 2:00:50 What is harder? One arm Front lever or Victorian? 2:05:15  Ending

You can find Davide here:

https://www.instagram.com/d_molinaro/?hl=en  

For programs & Online coaching - DM me https://www.instagram.com/frinksmovement/?hl=en

Welcome to the second episode of Frinksmovement podcast. Today I invited my friend Marko to discuss the current world situation from the perspective of powerlifters and calisthenics athletes. Marko is a respectable coach - that mainly works with clients online - who are focused on powerlifting and/or bodyweight training goals. Thanks to that he has an objective view on the issues people from both worlds have to deal with. The quarantine not only caused the fitness centers to be closed, but the whole spectrum of other issues. From the mental health and attitude to training equipment, nutrition and lack of schedule. Obviously powerlifters are the group that seems to be the biggest victim, and thats why I made that the focus of todays discussion - to help these without an access to weights and barbells maintain their gains or at least slow down the loss of them. What exercises should they do, what mindset will save them from frustration, and is switching the priorities a good idea? We also addressed calisthenics athletes who in general seem to use more and more tools in their training as the discipline is growing. Bodyweight training nowadays is not only about training with our bodyweight like the name suggests. Bands, chains, weights, parallettes, gymnastics rings and pullup bars are some of the basic equipment used by serious calisthenics athletes. Can these people continue developing their strictly bodyweight skills without an access to gym - only with the floor and doorway pullup bar? These are some of the questions I gave Marko and did not get disappointed with answers. Below Im leaving you the timestamps so you can skip to the parts that are interesting to you. Enjoy



0:00 - 3:30 Introduction of Marko, current situation and establishing the topic of further discussion.  3:30 - 13:35 What is the right mindset and what attitude should we have towards training during quarantine, what if you compete?  13:35 - 27:00 Calisthenics athletes left with only floor and doorway pullup bar - can they keep progressing and improving in their bodyweight goals? What should they focus on? What if someone does not have an access to pullup bar?  27:40 - 34:00 Should Powerlifters switch their goals to bodyweight for the time of quarantine?  34:00 - 43:00 Should a bench specialist focus on planche pushup progression or improving pushup endurance as a replace for bench?  43:20 - 55:40 Advanced bodyweight leg training for powerlifters? Opinion on pistol squats, dragon squats, matrix squats, Glute Ham raises.  55:40 - 1:07:00 How this situation affects coaching and fitness world in general?  1:07:00 - 1:10:15 What is the best home training investment for powerlifters and calisthenics athletes?  1:10:15 - 1:18:00 The nutrition during quarantine, should we continue cutting/bulking, stressing out about diet?  1:18:00 - 1:27:30 - Summary  1:27:30 - 1:32:09 - Ending



Marko: 

https://www.instagram.com/s.marko/?hl=en 

https://www.instagram.com/powermed.si/?hl=en www.powermed.si  



Me: https://www.instagram.com/frinksmovement/?hl=en

Today in FM calisthenics podcast my guest is heavyweight bodyweight athlete from Poland - Jakub Kowalski. We had an amazing hour + discussion regarding weight loss and body composition for calisthenics, bodyweight training periodization and programming. Jakub is a rare individual who has experience in a wide variety of areas. Thats why the main point of the podcast was  combining calisthenics with other sports - tricking and acrobatics, flexibility training (ex. splits), cardio (running, swimming etc.) and weight training - especially heavy barbell squats and deadlifts. Why some people (like Simonster) can combine tricking, breakdancing and calisthenics? What exercises wont interfere as much with our bodyweight pursuits? How many days a week should we do cardio? We addressed the topic of specificity and how in contrary to popular beliefs there is something like over application of this principle. We supported our claims with many examples like one arm chin-up or handstand pushup work. As always i highly recommend to listen and watch to the whole thing, but of course i provide you with the timestamps so you can choose the topic most interesting and applicable to you:

2:08 - Jakub's training story 4:58 - Combining Calisthenics with other sports/disciplines 6:45 - Flexibility 9:11 - Weight training 12:19 - Cardio 15:45 - Tricking/Acrobatics 22:00 - Weight loss for calisthenics 31:36 - Can you be too specific? 57:29 - RPE/Reps in reserve for calisthenics? 1:12:34 - Should you use the term mobility? Types of flexibility 1:19:48 - Body composition for calisthenics 1:21:04 - Where you can follow Jakub/ending



Jakub: 

https://www.instagram.com/jakubkowalski93/ 

https://www.youtube.com/c/JakubKowalski93 

https://www.facebook.com/jakubkowalskitraining 



Follow me on Instagram: 

https://www.instagram.com/frinksmovement/  



Music: https://artlist.io/Kuba-247738