Looking to challenge yourself but can’t decide if you want to train for strength or power? Why not both?! Our Explosive Calisthenics Training Journey uses traditional bodyweight movements like Pushups, Jackknives, Squat Jumps, and Burpees to focus on developing strength, power, and muscular endurance.
What to expect
In keeping with the spirit of calisthenics to use only the body and gravity to develop strength, this Training Journey only uses bodyweight exercises and won’t offer the option to include weights or resistance bands.
If you have runs enabled and select 4 or 5 sessions per week, the Coach can also assign a mix of running intervals and running Gods to improve your explosivity and peak power output.
With 48 training sessions, this calisthenics training plan will take you through a series of different training phases, known as periodization, to keep your body on its toes and improve your athletic performance. Here’s a brief overview:
Weeks 1-5: Building strength
The Coach helps you develop muscular strength and endurance with sessions where you’ll have to work hard and slow with exercises like Pistol Squats, Cossack Squats, advanced Pushups variations, and Pullups.
Week 6: Deloading
Time to recover. The Coach will assign easier sessions so you can regain some stamina for the coming weeks.
Weeks 7-10: Increasing power
Power is how much strength you can use in the shortest amount of time and this phase focuses on combining strength and speed. You can look forward to explosive movements like Jumps, Sprints, Split Lunges, and Burpees. Make sure to give these exercises everything you’ve got; they’ll help turn your strength into power by improving your speed.
Week 11: Deloading
A week of easier sessions to get ready for the upcoming Hell Week.
Week 12: Hell Week
Prove what you’ve accomplished with a week of challenging Freeletics God workouts that take all the power, endurance, and agility you’ve got!
Start your Explosive Calisthenics Training Journey
Find the full library of Training Journeys anytime by clicking on the Coach Settings gear icon in the top right corner of the Coach tab of your app and then clicking on “Training Journey.”
If you’re on a mobile device and already have the Freeletics app downloaded, click the button below to go directly to the Explosive Calisthenics Training Journey.
Don’t have a Freeletics Training Coach subscription? See what millions of Free Athletes are using to achieve their fitness goals and start your journey today!
FAQs
Do I have to finish my current Training Journey before I can start Explosive Calisthenics?
Nope, you can change your Training Journey at any time by going to our Coach settings and selecting a different Training Journey. But we recommend finishing your current Training Journey first because you won’t be able to resume it and you may lose the intended training effects.
Why can’t I include weights or resistance bands in this Training Journey?
For Explosive Calisthenics, we wanted to get back to our Freeletics roots with a Training Journey that improves overall strength, power, and muscular endurance using only bodyweight exercises and running intervals.
Why am I not being assigned any running intervals or running Gods?
Check your Coach settings and make sure you have sprints and runs enabled as well as a minimum of 4 training days per week selected.
I can’t perform advanced exercises like Jackknives, Pushups, or Pullups. Can I still choose this Training Journey?
Yes! If you’re currently training with Freeletics, the Coach will progress you based on your current fitness level. If this is your first Training Journey, make sure to give appropriate feedback after each workout and the Coach will adjust your next training session accordingly. You can also exclude exercises from your Coach settings.
What Skill Progressions are included in the Explosive Calisthenics Training Journey?
All Skill Progressions except those containing dumbbells or kettlebells are available. Learn more about Skill Progressions here.
