You are ready for something new.
You have even started practicing your handstands every now and then.
But you still aren’t where you want to be.
You aren’t one of those youtube supermen yet.
And your dream of doing the human flag, the front lever or the back lever still seem to be as far away as the day you did your first beginner routine.
So what’s next?
The problem is that even though you have been getting some serious results, you don’t really know what to do next.
By now you expected you would know what to do, but you don’t.
Unless you start taking it to the next level.
You need to start focusing long term.
You need to start developing your superhuman strength.
Here is how.
Most of you reading this have either finished or are still working on the 6 month plan.
Which will give you a good and easy to follow plan to start your calisthenics workout.
Some of you have taken it a step further and have started the 12-week video system.
And then there are others who are somewhere in between, who could need a bit more help.
If you are one of those people, keep reading.
And if you aren’t, keep reading.
It will be of use to you in a later stage of your training.
Set A Clear Long Term Calisthenics Goal And Go For It
Push ups? Check
Pull ups? Check
Muscle up? Check
Most of these exercises except from the muscle up are quite easy to learn for most of you.
Because these exercises require little technique, basic strength and basic commonly used ranges of motion.
If we start going to the next level however, things start changing.
Back lever? “Holy !@#, I’m not superman!”
Front lever? “Hmm, how am I not going to break my arms?”
Human flag? “!$@#, that’s not possible!”
Well, while you might have been thinking these thoughts when you learned about these moves for the first time, they actually aren’t that ‘superhuman, arm-breaking and impossible’.
You just need to go through the motions of slowly and progressively building the coordination, technique, strength and more.
I’m going to share how I have slowly strengthened myself to learn the back lever, front lever and human flag.
The only issue is that some of these moves might take you months even years to really learn.
That’s why you need to have a clear goal for yourself.
It took me almost 2 years to learn the handstand for example and it still isn’t perfect.
How long are you willing to hammer at it?
And prepare to start doing stuff.
You never imagined you could do.
Learning The 3 Superhuman Calisthenics Moves
If you are reading this and haven’t read the succes formula and the path to mastery I suggest you do.
Those two blogs contain the information you need to develop the mindset to actually get these moves.
Without the right mindset, forget it.
Thinking that you are superman won’t give you superhuman strength, you need to understand what it takes.
It takes a really strong core first of all.
As you might have noticed these 3 moves are all highly dependent on overall core strength.
Without a strong core, you will not even come close.
Here is what you need to do:
Choose your routine first (front lever, back lever or human flag).
This is what you will be focusing on for at least 2-3 months or more depending on your need for variety and your overall progress.
After any of these routines you can optionally add 3 more cycles of the following exercises or you can add a routine of your own:
1) plank max out
2) bridge max out
The 2 pictures below depict exercises which I can highly recommend for developing a strong and balanced core.
Try stretching your arms while doing the bridge as much as possible, at the same time keep your feet flat on the ground.
As you can see I’m still working on it.
It requires a lot of flexibility and is definitely a good exercise for the lower back if you are doing tons of ab routines.
So let’s go!
2 Core Exercises
Front Lever Routine
Back Lever Routine
Human Flag Routine
A Practical Training Plan For A Super Strong Core
Do this routine at least 3 times a week and add other routines on other days, preferably leg routines.
What a normal training day would look like:
1) Warming up
2) Routine you choose + core max out
3) A leg routine or if you train more often than 3 times a week you can also spread them out.
4) At the end of your week of training, try the move itself a few times to see how much you have progressed.
Take note that learning one of these moves -assuming you have been able to pass the official requirements- will take you at least 2-6 months.
In some cases it might be faster and you’ll be able to get a solid 5 second hold within 3 months.
There are however always exceptions, but make sure you set a long term goal.
This is where the quick results really stop and where it comes down to how bad you want it.
Do You Really Want To Take Your Calisthenics Result To The Next Level?
If you keep chasing quick results, you’ll be disappointed.
In reality those quick results will keep being time consuming distractions – at least until you start understanding how the masters got their results.
They didn’t become an overnight superman.
What stands between you and a ‘calisthenics master’ is not some kind of natural genetic advantage, but ‘showing up, consistently over a longer period of time’.
Vow to adhere to those simple principles and neglect none of them.
Do so and you’ll start seeing huge increases in your strength and ability – even if it takes you a while.
And six months from now when a beginner sees you doing the back lever and tells you: “Holy shit, I’d break my arm if I’d do that”.
You’ll answer: “Well, only if you think you’re an overnight superman”.
Beast mode ON!